Simple Steps To Get You Running – Safely, Swiftly and Successfully

16 Dec Simple Steps To Get You Running – Safely, Swiftly and Successfully

Walking and running are the most accessible forms of exercise available. We are all anatomically adapted through evolution to be able to cover decent distances on our feet, and there is an instinct in us all to run around. Yes, this is ‘unlearned’ by many of us over time, but if you put a bunch of toddlers in a space and call ‘free play-time’, it won’t be long before you see plenty of running!

While basic movement on our feet from A to B may be instinctive, running well for minutes or hours is a skill, which, with a few key technical pointers can be improved to increase enjoyment and reduce injury.

I know this because I’ve suffered it all on my journey from being ‘unable to make half-time in a football match’ to ‘ultra-runner’. Shin splints, sprained ankles, runner’s trots (Google it), plantar fasciitis, bleeding nipples, chronic cramp etc. My goal as ever, is for you to learn from my mistakes/experiences and save yourself a load of palaver. Have a look below, work out the level you’re at and apply the simple steps which should help you to progress to the ‘next level’, or just maintain where you are with comfort and health.

Just starting out – you’re new to running as a form of exercise, or perhaps currently relatively sedentary having run or played sports many years ago.

Congratulations! Welcome (back?) to a world of benefits, including a stronger heart, more efficient lungs and more robust bones. Let’s keep things simple at this stage;

• Begin slowly – start with a walk, finish with a walk! This will act as a warm-up to the activity and help guard against strains and sprains. Finishing with a short brisk walk acts as a cool-down and helps return the body to a normal state. (The jog in-between the walks need only be a few minutes… with a little consistency that middle part of the sandwich will get further and longer.)

• Kit – you’ll not need much to start with but do get these essentials right: a neutral, moderately cushioned running shoe/trainer, non-cotton well-fitting t-shirt and bottoms, and for females, a properly fitted sports bra.

• Allow a rest day in-between runs – at this stage, the recovery in-between the runs is as important to your progression and improvement as the running itself.

• Stretch – at the end of the run. The front, back and inner part of the thighs. Hold a light stretch for minute in each position for improved mobility and to guard against tightness.

Intermediate – you’re regularly running once or twice per week and have done so for a few months. You can manage to keep moving at a steady consistent pace for about half an hour.

This is the phase where the ‘newness’ wears off and your fledgling great new habit can wane, without some pre-emptive action. It’s the consistency of training which yields results. So….

• Remember your ‘Why’ – there was a good reason you decided to start running regularly. Write it down! Put it somewhere you can see it. Seeing this is a powerful motivator to get out there.

• There are some really good reasons to miss a run – …but you can pretty much name all of them in advance! Get ahead of them and assume your plans are going to be torpedoed and work out how you make that run happen regardless.

• Plan your route – knowing where you’re going, exactly how long it will take and when you can get on with ‘the next thing on your list’, can be a great facilitator in getting the run done. This is especially true if your route is pleasant, familiar or both.

Advanced – you are regularly running up to three times per week. It is now comfortable running for an hour and beyond. You have started paying attention to your times, distances covered and have considered (or actioned) entering races.

• Specific shoes/trainers – as your mileage increases, it’s worth visiting a specialist running shop and seeking the advice within to make sure your next pair of shoes is appropriate to your style, gait and aspirations.

• Other training – If you’re planning to run in a race which is half-marathon or longer, it’s important that other forms of training form part of your overall plan. Specific strength training is essential. Cycling develops your cardiovascular endurance whilst being impact-free. Swimming is also a great workout for your heart and lungs, with the benefit of acting as a ‘recovery session’ as the water supports you. Most traditional marathon plans have far too much running in them. More than 50% of people get to the start line injured!

• Running buddy/club – Running doesn’t have to be a solo pursuit, and there’s nothing like knowing you’ll be letting someone down to help get you out there! A running club can be a community which you can dip into and out of to get support and camaraderie when you need it.

• Beyond – comfortable at extended distances. Using different paces/heart rate zones as part of your training. Focus has moved to improving times or completing races and challenges.

If you’re at this level it’s time to speak to someone like me (I would say that) to make sure your plan is efficient and you’re covering all your bases. A few things I’ll touch on here:

• ‘Action before Motivation’ – You won’t always ‘feel like it’. Don’t wait to be motivated… do it anyway. People who seem motivated from afar often aren’t… they take small actions to rebuild that motivation.

• Every run needs a purpose – Every session must have a goal – be it ‘tempo’, heart rate zone, based on specific intervals or otherwise.

• Walking – The farther you go the more important walking becomes. Far too many runners look upon walking as failing. I remember striding past people who were ‘running’ in the desert. A focus on walking and hiking efficiently can help take you to the next level.

If you have a question or would like help achieving your goal, contact me at: https://www.ayotrainingnutrition.com/contact/

Ayo Williams