Planning – so you benefit from your training
Spring is here, you’ve all noticed the abundance of park runners recently, you have just watched the London marathon and you may be thinking is there a better time to start running training?
Whilst there is no bad time to start running other factors may be holding you back. You may be wondering how to start or if there is anything you need to do before starting to run. If you want to make the most of your running journey and want to reduce your chances of getting injured. Then the following tips are perfect for you and may help you to excel in your newfound hobby.
- Set yourself some short term and long-term goals.
Firstly, before you even start thinking about footwear, distances and what running routes there are. It is very important to set yourself some goals. The setting of both short term and long-term goals can help you to overcome the problems that stops new runners from making running a habit. The setting of goals can lead to increased motivation when running. The achievement of goals, whilst simultaneously working towards future goals, can lead you to increased motivation and help you to push through and continue at your newfound sport/hobby without the temptation to stop due to poor planning or a lack of motivation.
If you realise that you have stopped running for a period of time (it happens to everyone) or are struggling to decide if you are going to go for a run when feeling very tired at the end of a long day, you should review your goals. They are there to help keep you focused on your targets, one step at a time. As a result, it may help to persuade you to put your running shoes back on and get out there. As you progress your training you will find yourself ticking off your short term goals, it is important to reward yourself. These rewards should be big enough to be worth the effort you have put in but small enough that you do not lose sight of what is to come and the bigger prizes to come. Try to stagger rewards so that they increase in size with an increase of either distance or load.
- All the gear with the right idea
Whilst I’m sure that you have heard the phrase all the gear no idea, having the correct gear can make running a much more pleasurable and easier experience for you. I am not suggesting however that going out and buying a £200 running shoe will make you an elite runner, but smart buying can make it easier to not only start but maintain your running.
It would be impossible to talk about running without talking about running shoes. These now are currently very fashionable however there are a lot of differing opinions on them. The most important thing for someone new to running to look for in their running shoes is comfort. Comfort will have you wanting to go out running in your new shoes. Comfort will also help you be able to physically run for longer instead of giving you blisters, hindering progress and making going out for a run a more negative experience. Whilst fit, feel, cushioning, responsiveness, grip, breathability, and overall ride are all important. It is comfort that will keep you wanting to run in the long term and will make sure you get the full life span of your shoe.
When it comes to running shoes the choice to buy a pair or to not buy a pair should be clear, however there may be other things that you have not thought about that may be incredibly helpful to your running journey. Chafing, a common issue faced by many runners, can be as discouraging as a blister, often causing people to take a break or halt their running until the irritation subsides. The combination of skin, sweat, and rubbing clothes is bound to cause chafing, especially where you might have folds of skin or where body parts touch. Running tights may also help you to increase distance whist avoiding pain, discomfort and chafing, furthermore wearing the right clothing is crucial, wearing clothes that wick fluid away will help to reduce discomfort and avoid chafing when on your longer runs. Thus making a big impact on our running
- Rome wasn’t built in a day
Engaging in long walks can be beneficial for increasing tissue tolerance, as it helps condition and strengthen the body’s tissues over time. However, it is important to build up slowly when incorporating long walks into one’s routine. By gradually increasing the duration and intensity of the walks, the body can adapt and develop the necessary strength and endurance to handle longer distances. The same logic also applies to running when you graduate from walking to running. Taking smaller, consistent steps rather than attempting big jumps in activity levels yields better results because it allows the body to adjust and minimize the risk of injury. We have a number of great rogrammes within the platform to help you move from walking to running. Check the programme section
This gradual approach gives the muscles, tendons, and joints time to adapt, reducing the likelihood of strains, sprains, or other potential injuries. Overall, by progressively increasing the distance and duration of walks and being mindful of the body’s limits, individuals can enjoy the benefits of improved tissue tolerance while minimizing the risk of harm.
- Embrace the Run-Walk Strategy: “Stride, Stroll, and Conversations that Enthrall”
When starting a new running routine, it’s important to begin with small runs to avoid overwhelming yourself. Don’t be afraid to take it slow and steady, as walking before you run can be a beneficial strategy. Consider incorporating the run-walk method, where you alternate between minutes of running and minutes of walking. This approach helps to build endurance gradually while reducing the risk of injury. However, if you find that the transition from walking to running becomes intimidating or you struggle to maintain consistency, it can be helpful to bring a friend along for support and motivation. They can join you in your running journey, not only making it a more enjoyable and encouraging experience, but thereby helping to keep you accountable.
- Elevate Your Performance with Strength Training: “Leg Day is a Must-Do for Runners”
Incorporating strength training into your running routine is a key element for enhancing your performance and preventing injuries. Remember the famous adage: “don’t skip leg day.” Building strength in your legs through targeted exercises like squats, lunges, and calf raises can significantly improve your running stride and overall power. Stronger leg muscles provide stability, endurance, and the ability to generate more force with each step. Additionally, strength training helps balance out your musculature, reducing the risk of imbalances and promoting overall body strength. So, make sure to include regular strength training sessions alongside your running workouts to take your running prowess to new heights. Moreover, if your training goal involves weight loss, incorporating strength exercises can be a valuable addition that goes beyond the benefits of running alone. By integrating strength training into your routine, you can potentially enhance your weight loss efforts even further.
- Believe in yourself.
Determination, goal setting, and consistency are the driving forces that can propel you to greater heights than you could have ever imagined. When you possess consistent determination, you build a strength that allows you to overcome challenges and push past your limits. By setting clear and meaningful goals, you provide yourself with a roadmap, a direction, a journey to strive towards. These goals serve as empirical proof of motivation and focus, fuelling efforts and keeping you on track. However, it is the consistency in your actions that truly propels you forward. Consistency creates habits, and habits shape your destiny. When you consistently show up, put in the work, and stay committed to your goals, you create a momentum that becomes unstoppable. It is through determination, goal setting, and consistency that you unlock your true potential, achieving feats that once seemed unimaginable. So, embrace these powerful traits, and watch the obstacles that you once thought were in front of you disappear behind you.