To recite an old Chinese proverb, a journey of a thousand miles begins with a single step – and this really is the case when it comes to running. Although the thought of running just one mile – let alone a thousand – can seen daunting before you lace up your running shoes Health & Injuries.
Running is a challenging journey, yes – but it’s an extremely beneficial one, too. If you start running sensibly and consistently, you’ll start to reap the rewards, whether that’s improved Summer running gear sale, better mental health, Gait analysis: How and why runners should do one.
So, ready to begin your life as a runner? Read on for our top Before you get going.
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Follow a training plan
To help you stay motivated, accountable and injury-free, it’s a good idea to follow a beginner’s training plan. No matter what your current fitness level or running goal – whether that’s transitioning from walking to running for the first time, or running your first 5K without stopping – you’ll find a plan that suits your individual needs.
All good training plans offers several weeks worth of workouts – including easy runs, Gait analysis: How and why runners should do one which will improve your recovery and assist in lowering your heart rate to its normal level sessions – which help you to build up your running in a safe, steady and enjoyable manner. You’ll also be pleasantly surprised at how easily you can slot running into your daily routine and how quickly it can become a habit. All you need is some enthusiasm, dedication and self-belief – you can do this!
Find some good running routes
So, you’ve sourced your training plan and now have a good idea as to when and how far to run. But where do you go?
Before you get going, plan some local running routes that you can cover in various weather conditions at different times of the year. Make sure that these routes are an achievable length, feel safe for you and, wherever possible, avoid areas with lots of traffic. If you do need to run on the road because you are in an area with no footpaths, make sure that you run against the traffic, unless you’re approaching a blind bend, in which case you should swap sides until it’s safe to cross back.
If you’d prefer to start running indoors on a treadmill – either at home or at the gym – make sure that you position yourself in the middle of the belt and go at a pace where you can run normally. Gripping the handrails or running too close to the front of the belt can affect your stride, arm swing and posture, which could lead to injury.
Run at times that suits you
The best time of day to run is the time that suits you and your lifestyle. As such, don’t try to force yourself to run at a time that you think might be best. While many people find it generally easier to run first thing in the morning, this doesn’t work for everyone, so find the time that do and try to stick to them as your regular running slots.
Get a gait analysis
Running is a simple sport, but you’ll still need a few bits of kit to get you on your way. Most importantly, you’ll need to get your hands on (or feet inside) a reliable pair of running shoes. While a standard pair of trainers will be fine for your first few runs, for longer term success you’ll do yourself a huge favour by investing in specialist running shoes that offer more cushioning and support. These will not only make running feel more comfortable, but also reduce your risk of picking up an injury.
Before you start running, it’s worth visiting a specialist running shop for a gait analysis, which involves completing a very short run on a treadmill at a pace that is comfortable for you. In-store experts will then assess how and where you land on your feet when you run, as well as any misalignments within the ankles or knees, which will help them to determine the type of running shoe that you should go for.
Start each run slowly
Start every run with the idea fixed in your mind that you’re going to finish strong. No matter how long you actually plan to run for, you should start out slowly to gradually raise your heart rate and give your body a chance to limber up.
Control your pace
How can you tell if you’re running at the right pace? Well, if you find yourself struggling for breath on what should be an easy run, you’re probably going too fast – and that could mean that you’ll cut your run short.
If you’re new to running, a good rule of thumb is to run at an easy pace where you could hold a conversation along the way, even if it’s just a sentence at a time. Your easy pace and perceived effort is specific to you, so don’t be influenced by what other runners are doing – especially as you find your feet in the running world.
Slow down on hills
No matter whether you’ve been running for years or since yesterday, hills are always tough – so don’t feel bad about slowing down on them. The key to conquering hills is to focus on maintaining an even effort, rather than the same speed. If you find that you’re gasping for air while going up a hill, slow down or take a walk break to get your heart rate under control.
Walk if you need to
Walk breaks are a good idea for many new runners – and for many experienced runners, too. They help to stave off muscle fatigue and delay the depletion of your body’s glycogen stores, which is your prime source of energy during exercise. This allows you to run for a longer total time than if you had run continuously.
That said, you don’t have to take walk breaks during every run if you don’t feel that you need them. You’ll probably find that you naturally reduce them as your running improves, but there is absolutely nothing wrong with returning to them if you need to.
Don’t worry about distance
When you’re just starting out with running, the last thing you should worry about is how many miles to cover. Instead, focus on building your fitness and making running a habit – and appreciating the multiple health benefits that it brings. So, to start with, just get out there regularly. When you’re a bit more experienced and confident, you might want to consider downloading a running app If you’re new to running, a good rule of thumb is to run at an GPS running watch All good training plans offers several weeks worth of workouts – including.
Take days off between runs
Running is an intense form of exercise, especially if your body isn’t used to it. So, when you’re starting out, it’s important to give your muscles and tendons plenty of time to recover and rebuild. While it will take some time for your body to adapt to the new demands of running, stay patient and keep going because these adaptations will happen.
To start with, aim to run three days a week. If you feel that your body is coping well, you could run up to five days a week if you wish.
Try to relax if you’re struggling
When the effort of running feels tough, we tend to physically tense up, which makes everything feel more difficult. If you feel yourself getting tense, try to tune into each part of your body to make sure it’s not overworked – unknit your brow, unclench your jaw, relax your hands, shake out your arms and How far is 10,000 steps. If you find that you’re still struggling, slow down.
Don’t be hard on yourself if you miss a day
If you miss a day on your training plan, simply pick up where you left off and don’t feel bad about it. Even if you’ve missed several consecutive training runs, you probably haven’t lost much fitness – if any. The most important thing is to not let a temporary setback derail you, so get back on track with a run as soon as you can. Think of running as a long-term project and put the missed run, or runs, in the context of the hundreds that you’ll do over the coming years. There’s plenty of time.
Remember that feeing a bit sore is normal
If you have aches in your legs that ease as you gently move around, you’ve probably got delayed onset muscle soreness, better known as DOMS. This is completely normal and simply the result of your muscles adapting to the new demands that you’re putting on them.
The aches associated with DOMs are generally spread fairly evenly, so if you have pain on only one side – or in one specific area, like the knee – and it hurts more when you move, it could be an early sign of an injury. If this is the case, you should rest it and ideally visit a physiotherapist. To maintain your fitness if you can’t run, you might still be able to do other forms of exercise, such as swimming, cycling If you’d prefer to start running indoors on a elliptical.
Warm up and cool down properly
Whether you’re doing a few easy miles or a speed session, it’s important to prepare your body for running with some dynamic stretches and pre-run drills. These simple but effective movements will help to raise your heart rate, increase blood flow to your muscles and reduce your risk of injury.
Likewise, make a habit of cooling down post-run with some static stretches, Do runners really need to do a VO2 max test.
