This running thing. Everyone’s at it now. And we don’t blame them. Running is easily accessible, requires no special equipment, and anyone can get started with it. You just have to lace up and go outside your front door.
There are also a huge number of benefits associated with running. Improving your cardiovascular fitness and burning excess energy is one thing, but there are mental health benefits too. The surge of endorphins you get after running is enough to turn anyone’s day around. Plus, there’s a form of escapism to be had from zoning out in the outdoors.
So, if you’re looking to get started with your running journey but want some tips to help first. Here are somethings that we think might help.
It can be tempting just to launch straight into running. But warming up first to test your mobility, loosen your muscles and joints, and generally heat up the body before heading out will make your run much more successful. Here’s a handy workout to do before you put your trainers on:
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WARM UP FOR RUNNERS | I was so so pleased to see so many of you join last nights live chat with @andyvincentpt on all things running. One of the key things we covered was how to best warm up for a run beyond just doing a few leg swings and off you go. This isn’t an exhaustive list of what we covered in the warm up list (the chat is still live on my stories if you want to go and watch), but here are some of the exercises included. The premise was to: Prepare feet for loading, improving dexterity and warming up the foot muscles Improving mobility at ankle, and hip Improving single leg stability The exercises discussed were: 1. Single leg squat (I kept these quite shallow, focusing on control and stability) 2. Single leg RDL 3. Clock circles 4. Three point hip CARS 5. Bear pose 90/90 6. 90/90 with hip drive Additional to this, @andyvincentpt suggested some lateral lunges and curtesy squats to cover all the directions of stabilising the foot! Tag a runner below and try these out before you next head out 🏃🏼♀️ #WarmUp #HomeWorkout #COVID19
You knew we were going to say this. Don’t forget that when you’ve finished your run, you need to cool down properly before hopping into the shower. Progress is all in the recovery. So add on a couple of minutes’ walk to the end of your run, allowing your heart rate to slow back down and your body to cool off. Give your muscles and stretch a replace the water you will have lost.
Break it up
To help you get into it, try breaking up your running with periods of walking in between. It’s much better than giving up altogether and going home when you think you’ve had enough. It’s the best way to build up to new distances without doing yourself any damage. After a while, you won’t be needing those walking breaks anymore.
Get some good trainers
Not fashionable ones. Not ones that are too small because they were out of your size. Not ones where you want to hide the laces to get the look. If you really want to get into running, you will need some proper trainers. Running trainers need to support the arches in your feet, correct any imbalances you might have, and feel comfortable to endure the distances. Skipping on this part isn’t a mistake you’ll make twice.
Strengthen your whole body
It might seem like it, but it’s not just your legs you use when running. Your whole body supports the motion, from your core, to your glutes, to your back. This is the key to avoiding common injuries like runner’s knee. If your muscles are too weak to support the impact that you’re putting on your joints, you’re a sitting duck for it. Most serious runners will tell you that this part is just as important as the miles themselves. Building muscle in all the major muscle groups is going to benefit you in the long run. Pun intended.
Test things out
The only way to find out what you do and you don’t like when running is through trial and error. Take a friend. Don’t like it? Ditch them. Try listening to music. It annoys you? Leave your headphones at home. There are many tips and tricks you can adopt to help make your run enjoyable. The only way to know is to have a go.
Our 3 favourite hacks for having a good run: