Running your first 5 or 10k? Running for fun? Running for fitness?
Mo Farah knows that Chiropractors help with running performance and injury avoidance, but what if you are just starting out and need some help with getting going?
Whatever your motivations for running are, we're glad that you are getting out and giving it your best.
There are a NUMBER of beginner mistakes which we would like to help you AVOID in order t o help you avoid the pain and frustration of injury.
1. Get the right pair of running shoes, you are about to perform 10's of THOUSANDS of footstrikes!
Just think about it! Your basic FIT BIT will tell you that on average over 5k you will perform around 6000-7000 steps. That is a LOT of foot strikes!
Are you an over pronator, neutral or supinator? Not understanding this early on can (and often DOES) result in the gradual onset of wither achillies pain, plantar (sole of the foot / heel) pain or knee pain.
Pronation example. As your arch drops / foot flattens an over-pronator will often experience pain. This is EASILY prevented through the correct footwear.
If you are not sure which footwear is correct for you, it's worth seeing your local running shop for some help and avice. It is easy to find the correct footwear and prevent ove ruse syndromes and pain while running. The right advice early on goes a long way!
2. Measure what your do (it's GREAT for motivation) and build distance rather than setting off too fast!
Tools like the FitBit or STRAVA can help you hugley in building confidence, motivation and developing your running. A common mistake is to try to run too fast too early. It can take a good few runs to find your best pace (and this may WELL involve walking a bit at first too!). it is very handy to use a HEART RATE MONITOR to help you gauge your sustainable pace. This will help you become more succesful at your running more quickly, which in turn builds confidence and motivation. No-one likes to fail early (or at all!), so begin slowly and enjoy your running.
The FITBIT Charge 2 below has a heart rate monitor built in and is a good tool to help you to record your runs and learn how to pace yourself well. It's out TOP RECOMMENDATION to help you get on-top and stay on top of your running!
|The Energy Efficient or Recovery Zone - 60% to 70% Training within this zonedevelops basic endurance and aerobic capacity. All easy recovery running should be completed at a maximum of 70% ofyour theortical maximum (worked out as 220 - age)
3. Rest days while running are important!
At the beginning your muscles will be sore and tired, remember to rest them before your next run. A good day or two off between runs early on can help you recover. Training is STRESS, the bodies adaption to that stress develops FITNESS. In other words, you need rest days to respond to your running properly. 3-4 shorter runs are better than one or two long ones at first. Keep the pace low, measure your heart rate,
4. Build milage gradually
One longer run over other week is probably enough while beginning your running and 'longer' means whatever is longer for you, so it could mean a full 5k while jogging (or walj/jogging) 2-3 k the rest of the time for the first month or two. Your muscles, joints, cardiovascular system and tendons need time to adapt. So small increments are the best way to consistently improve. On average you shouuld not increase your weekly milage by more than 10% and you should wait 3-4 weeks before increasing or at least until you are not feeling stiff / soore after runs.
5. Mix it up!
Use cross training (Cycling, some stregnthening, core work, dance / boxing etc) to vary the stress to your body. It's important to find ways to keep your fitness developing without stressing your body in one way too often.
A good mix is to vary running with cycling (to work, on a cycle trail, in the gym, mountain biking / trail riding, spin class etc) with a couple of core sessions a week (at home or in the gym / class) with 2-3 runs a week at the beginning. This will help you build fitness quickly without overcoming your body's ability to adapt.
We wish you all of the success that Mo Farah has had, whatever your personal challenge and whatever your own goals. Keep within the top tips above and you won't go too far wrong with your training. Good luck, we're with you!
The Fitbit Charge 2 is a great choice for runners who want the benefits that come with a heart rate monitor. This device has 5-day battery thanks to its small LED screen, which can display steps and distance traveled, calories burned, heart rate, and more..
Check it out here
..... Keep on running!
Add a Comment