This piece is dedicated to my fellow exercise enthusiasts. Welcome to the exhilarating world of running!
Whether you’re looking to improve your body physically, improve your cardiovascular health, or simply chase the so-called “runner’s high”, running can be a fantastic form of exercise when approached with careful thought on training regime and technique. In this guide, we’ll explore how running can transform your fitness journey and offer tips to get you started on the right track.
Why run?
Firstly, let’s explore why this is perhaps the best form of exercise you can choose to get into:
Accessible: With a good pair of shoes, a running track or nearby park and a little bit of willpower and motivation: you are ready to start. No gym memberships or fancy equipment required.
Versatile: Running offers endless possibilities to match your style of workout. Whether you’re into interval training or a slow relaxing jog around the park.
Health Benefits: Running has been linked to numerous health benefits, including improved cardiovascular health, improved bone health, stress relief, and can even have positive effect on your mental health.
So, how do I start?
Start Slow: Good things take time! Your body will need to adapt to the load required to run and this process happens slowly. It is advisable to start with a mixture of walking and running and building the distance over 6-12 weeks. Runners have had great success with the Couch to 5k app to kickstart that process and avoid going too fast too soon.
Form is important: Although running style is unique to the individual and self-optimising, research seems to indicate that good running form can enhance performance and reduced the risk of injuries. Metrics such as stride length, cadence and overall running posture may an important part of your training.
Set Realistic Goals: Starting anything new can be disruptive to daily routines and even painful physically in terms of muscle recovery. Setting some goals can help put things into context and keep you motivated when things start to get hard.
Avoiding Common mistakes
There is no journey without peril, and these are common mistakes novice runners fall into.
Overtraining: 70% of running injuries are due to training error. Errors such as running too far, running too fast, having too many runs in the short space of time can lead to fatigue and symptoms of overtraining. The first 6-12 weeks of your running journey should be taken very lightly and very slow. This will allow your bones, joints, and tendons to grow stronger sustainably and make you a more efficient runner down the track.
Ignoring Pain: There is an expectation that running will hurt and there is an acceptable level of pain associated with running. This can make things quite tricky when deciding on whether you need a rest day or pushing through pain. Any pain that persists for more than 48 hours after a run may need to be assessed by your exercise expert.
Neglecting Cross-Training: Running is known to put a substantial about of stress on your body. This is why training regimes must include rest days to allow your tissues to bounce back from the impact and allow for growth and building resilience. Rest days can also be used to cross train by cycling, swimming, strength training or performing core exercises that compliment running performance and recovery.
Staying Motivated Finally, remember to keep things fun and enjoyable to stay motivated along the way:
Mix It Up: Don’t be afraid to experiment with different routes, terrains, and workout styles to keep things interesting and prevent boredom.
Find a Buddy: Running with a friend or joining a local running group in your area can provide accountability, motivation, and a sense of community.
Celebrate Your Progress: Whether it’s reaching a new distance milestone or simply lacing up your shoes for a run, take pride in your accomplishments and celebrate your progress along the way.
So, there you have it—your beginner’s guide to exploring the full potential of running as a form of exercise. And like every success story, consistency is key, so lace up those shoes, hit the pavement, and enjoy the countless benefits that running has to offer. Happy running!
Balla Traore,
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