1. JUST GET STARTED
As a beginner, you can spend all week or all month thinking about running, searching for running tips and maybe even plans. Running is running, God designed us to run. So don’t think about it too much and just go out regularly. Develop a good running habit – start with 3 times per week for just 20 minutes. Keep at least a day between each run to allow for your body to recover. Once you’re used to that, increase your time gradually. We’ll talk a bit about increasing the different variables later down the track.
2. EMBRACE THAT RUN-WALK PLAN
It’s at the beginning of your running journey when you’ll struggle! “Today, I’m going to start running!” And it’s when you go for your first run, that’s when you have your best intentions. But the problem isn’t in the intentions; the problem is in the preparation. 4 minutes later you look at your watch because it feels like it’s been 30 minutes – everything hurts, and you feel you are dying. You finish the run early and walk back home. Losing hope, you walk through the door and place your shoes in the cupboard where you most likely won’t see them again! Whether you’re fresh off the couch or coming from another sport, running takes time to break into.
Most running coaches agree that the ‘walk-run’ approach is a great way to start the journey! Start by running for 2 minutes and walking for 1 minute. Every week, gradually increase your running time and decrease your walking time.
No matter what your ratio is, try and achieve 6 to 7 out of 10 in terms of your exertion levels during those running periods, then dial it down to 2 or 3 out of 10 during the walk. You should still be able to have a conversation during those running periods.
3. RUN LIKE A RUNNER
When you’re running it’s really important to keep your chest up! That’ll allow you to breathe in and out easily! If you’re hunched over, your chest isn’t able to expand as effectively which means you can’t breathe in and out as much! Chest up!
When running, swing your arms! It sounds weird but it helps keep your body in a rhythm.
When running, drive forward with your hamstrings and glutes rather than up with your calves!
When running, your hamstrings take 8-10 times your body weight in comparison to your calves which take 7-8 times your body! So drive through your hamstrings and glutes! They’re bigger muscles so they are able to take more loads!
4. PROGRESS SLOWLY:
When you feel comfortable with your current running level and you feel the exertion level is below 6/10, it’s time to change it up. You can either increase the number of runs or you can increase the duration of your runs. But never do both at the same time!
Research shows to increase your total weekly time or distance by no more than 10 percent each week. This is shown to reduce your injury risk significantly and it allows your body to adjust. So for example, if you run for 90 minutes weekly (3x 30 minute runs), the following week do a maximum of 99 minutes. Or if you run 10kms weekly, the following week you can do 11km.
5. DON’T GET DISCOURAGED:
I guess this is a general rule but definitely use this with running – during the tough times, when you wake up in the cold morning and have zero motivation, ask yourself and really focus on why you decided to start running in the first place. Even when it’s difficult, there’s a reason why you started in the first place.
Before you start your run, think about it – what do you want to achieve from this run? Is it that you want to go outside and enjoy the fresh air? Do you need a bit of stress relief? Do you want to get physically and mentally stronger? What is it? What do you want out of your run and focus on that!
Don’t ever get discouraged by that one bad run! Everyone has them! Professional runners have those days or those weeks! But the only difference is that they keep going. They keep running. So don’t stop! A run is better than no run! So don’t stay in bed because you ‘don’t feel like it.’
6. LOOK AFTER YOUR BODY
Take your car for yearly services, but I don’t want you to look after your body! Take care of the object that you can replace, but don’t take care of the one thing that can’t be replaced. Makes no sense right! Look after your body! Look after it in every shape and form.
Exercise places stress (healthy stress) on your body so it needs time to recover. But what you do in that recovery period is so important. You need to drink lots of water! Water helps with muscle recovery as well as reduces DOMS (we’ll talk about that in another blog).
Foam roll and stretch! After a run, your muscle fibres tend to shorten (this is a normal response) so you need to help lengthen these fibres. Foam rolling and stretching can also help by flushing away the lactic acid and other toxins which builds up in your muscles. A regular massage is also really helpful in keeping a balance in your body in terms of muscle tightness; build-up of toxins and also the relaxation aspect. Just like we need a good rest after a long day at work, muscles need a good rest after a good run! So look after your body, and it will love you forever!
Now that you’ve read those 3 gems, take them on board for your weekend run! Well good luck and let us know if you have any questions or problems!
