Get yourself running ready!
Get Running Ready
Running is a great way to get fit, feel better and even form new relationships with other runners. Starting a new running habit doesn’t have to be hard all it takes is a comfortable pair of shoes and a willingness to move. Here are our top tips to help you start running.
1. Make a Plan
Pick a Race. The absolute best way to keep yourself running is to find a race, sign up for it, pay for it and put it on your calendar. A fixed race date will help you stay focused and keep you on a regular running schedule. You just need to allow enough time to train for it.
Decide on a Training Plan. You can find loads of training plans on-line but we believe in keeping it simple. Here is the basic formula for a training plan.
· Train three days a week (2x runs 1x Strengthening)
· Rest on your off days
· Run at a conversational pace
· Walk if you need to
· Include some strengthening exercises into your week
2. Be prepared
Choose the right footwear. Ignore shoe sales pitches about pronation or high arches and don’t be swayed by brand names. Instead, try on four or five running shoes, jog around the shop and let your feet decide. Don’t over think it; researchers found that the most important feature of a running shoe is comfort. That’s it. Choose a shoe that feels good.
Fuel and hydrate your body. What you put in your body is just as important as what you wear when you start running. One of the biggest mistakes that new runners make is to not eat at all before exercise, so you don’t have any fuel to keep you going. Plan to eat one hour before your run to boost energy without upsetting your stomach.Plan to eat one hour before your run to boost energy without upsetting your stomach.
3. Prevent Injury
The worst part of running is the pain that comes along with your new routine. Don’t let aches and pains keep you away from running.
There’s a big misconception about stretching. You don’t have to waste your time touching your toes or pulling your legs backward to stretch your muscles. The best evidence is that static stretching (holding a stretch for a period of time) can make your muscles less powerful. Instead, you could try dynamic stretchingdynamic stretching, which warms your muscles through repeated movements. For runners, an ideal warm-up might include squats, lunges and “form drills” like kicking your bottom with your heels.
Running Form. Some people are natural heel-strikers while others tend to lead with their toes. The good news: neither form is inherently better than the other. Plus you’re less likely to become injured if you simply maintain your natural stride. The more you run, the more comfortable that stride will feel and even better the more efficient your body will become.the more efficient your body will become.
We hope this helps you get out and enjoy running.
References:
Magnusson S, Weppler C (2010) Increasing Muscle Extensibility: A Matter of Increasing Length or Modifying Sensation? Physical Therapy
O’Sullivan K, McAuliffe S, Deburca N (2012) The Effects Of Eccentric Training On Lower Limb Flexibility: a systematic review, British Journal Of Sports Medicine
Duck Chul-Lee et al (2017) Running as a Key Lifestyle Medicine for Longevity, Progress in Cardiovascular Diseases.