10 dos and don’ts when you start running – by the experts
Tcheered on Keely Hodgkinson’s 800m gold, Alex Yee’s triathlon win, Team GB women’s 4x100m sprinters round the race for silver … Whether you’re a veteran runner or a beginner , the recent Olympics have provided some inspiration. strong edges.
However, do too much too soon and you can set your progress – and your movement – back weeks. From the best way to monitor your heart rate to the right fuel for your distance, here’s your no-nonsense guide to running.
Good running shoes are essential. Don’t worry about trendy brand names: beginners should choose something with a good level of cushioning to promote your comfort. feet get used to beating. Viktoriya Tkachuk – who represented Ukraine in the 400m hurdles in Paris – recommends getting a lighter pair to reduce fatigue and promote a more efficient stride. “Anywhere between £90 and £150 should get you a good pair,” adds Owen Barrow, co-founder of the High Performance Group. Note that sizes vary between brands, so try them on before you buy, which means visiting the store in person.
2. Relearn the basics
“If you’ve been running under 20 miles a week for a few years, it can take time to learn to flow again,” says Gordon Clark, a runner and endurance expert. Technique is everything. “Just because you have legs, you think you can go out there and push it – cut it a few weeks later, and you might be dealing with a stress fracture or another injury. We want trainers for everything from swimming to soccer, so why not invest in one for running and avoid a future chiropractic visit? Sporting Bounce is the book A great online resource to help you find a trainer near you.
If you want to go the DIY route, following the dedicated “Couch to 5K” plan is the best way to increase your mileage and your time on the treadmill, starting with just 20 minutes of time – with a lot of walking to make you slow. to.
It also pays to take a trip to your local store to check your driveway and point out any potential hazards.
3. Listen to your heart
Although it’s tempting to lose weight completely, the key is to build up your body over time. “Your first few starts will help you identify weaknesses like tight thighs or sore knees,” says Tkachuk. A simple heart rate monitor like the Polar H9 (£56.50, polar.com) can help ensure you don’t push too far. If you’re over 40, take a look 90-135bpm while running.
4. Make time
Molly Slater-Davison, founder of the all-women’s running community, These Girls Run, says: “Your weekly schedule should fit your lifestyle. “Sit down and plan your average week to see how much time you can spend without changing your existing schedule too much. Try to use that space for 30 minutes after work when you “watch TV more often. Or get up 15 minutes earlier every day.”
5. Stick to the plan
“Find an easy way to do it comfortably,” Tkachuk advises. Stay on one side of the road and run at your own pace. A good beginner runner is between 1.5km and 4.5km per session, depending on your fitness level. Don’t be tempted to join other runners you meet and try to match their pace. Once your chosen path is ‘easy’, move on to the next step.
Check out the Great Runs website, which will help you plan further routes as you grow in confidence (and strength).
6. Light the fire
You need the right fuel in the tank. Slater-Davison admits: Since then, I’ve learned the importance of giving my body what it needs. Carb-heavy meals such as oats or pasta will help with anything over 5km, while running gels – sugar gloops taken mid-run – can help keep your legs moving. walking in a half-marathon effort. Science in Sport makes a good range (from £10.50 for six, scienceinsport.com).
7. Strengthen your legs
“Strava helps track your progress to make sure you’re not doing too much too soon,” says Erin Jaskot, a coach at the Manhattan Track Club. “A general rule of thumb is to not increase your weekly pace by more than 15 percent at a time.”
8. Cross fit
Hercules Nicolaou, who is also the co-founder of the High Performers Club, recommends preparing your legs for more work with at least one strength training session per week. “Squats, lunges, calf raises and leg extensions will help,” she says. Liz Patient, founder of Pilates for Runners, recommends light exercises like Pilates to aid recovery between runs and increase awareness. of your body.
As for exercises you can try at home, try planks and calf raises. The former will strengthen your abs and help you balance, while calf raises help reduce pain while running.
If you do one step, the lunge nails almost everything. Step forward with one leg, twisting your body until the opposite elbow is over the extended knee. Hold for a second, then return to the start. Ten times on each side after running you should do it.
9. Think long term
“We tend to think about seven days, but sometimes that doesn’t work,” says Lewis Moses, a top travel expert and endurance coach at New Levels Coaching. “If you don’t think you have time to run twice, walk, do strength training and enough recovery time in seven days, then why not map this out in days Ten? Feed yourself by spreading your work out over long periods of time and you’ll allow your body to adapt to the training better.
10. Join a group
“Joining a group helps you find a like-minded community that brings you fun and camaraderie,” says Jaskot. It also offers a weekly fitness center to look forward to. “It’s important to find the right racing club for your lifestyle – from social to competitive, most clubs will fall somewhere.” Search for groups on Strava, social media or at your local store.
Events like Parkrun not only keep you accountable but also create a sense of community, which can keep you active in the winter months. Check parkrun.org.uk for your nearest venues.
#dos #donts #start #running #experts