Happy August, everyone! This month we are bringing a new series to you all about RUNNING! If you’re already a runner, were once a runner looking to get back into it, or someone who has wanted to learn how to run… we’ve got you covered! We will be discussing: learning to run tips, proper shoes for running, hydration information and training on different surfaces. Here at the clinic, we LOVE to educate you to ensure you’re moving effectively and safely… because the best type of injury is one that can be prevented all together. Let us know if you’ll be lacing up with us this month!
Learn to Run:
If you search online, you will be bombarded with many different programs and strategies on how to learn to run. However, just like I provided individualized treatment, you may find these “cookie cutter” programs just don’t work for you. Like many aspects of fitness, you need something customized to you. So how do we accomplish this without set intervals, speed, or complicated calculations? You listen to your body and progress when your body is ready! Read on to find out more.
Where to start:
Mark 3 months on your calendar and schedule a running workout 3x/week. Commit to 30 minutes of work (warm up-run-cool down).
Start with 5 minutes of walking. Progress your effort through these 5 minutes from an easy stroll to a more purposeful walk by the end.
Here is where things differ from most cookie cutter run/walk programs. Alternate running until you hear your breath with walking until you catch your breath for a total of 20 minutes. This means that you may start with only 15-20 seconds of running and 2-3 minutes of walking to catch your breath. This is perfectly ok! This is where your fitness level is right now. Go with it, tune into what your body is telling you and avoid pushing to go longer. After a few weeks, your run will start to grow-30 seconds, 50 seconds, maybe even a minute or two, AND the time it takes to catch your breath will start to decrease!
Stick with 20 Minutes:
Although it may be tempting, keep the run/walk duration at 20 minutes. This will allow your body to adapt to the demands of running until you can go father. You will also recover faster, and progress more efficiently without risking injuries. Whether it takes just several months to reach 20 minutes of running or just a few weeks, once you are there, you will be able to add more time (25 minutes, 30 minutes etc.) safely.
Make sure to invest five minutes to gradually bring your body back to its resting state. This will aid in the recovery process.
Tips to Remember:
Finish happy-If it hurts, the chances of you repeating the activity decrease. Stick to the plan based on your body, and running happiness will lead to consistency and developing into a habit.
Go Slow-Be the tortoise, not the hare. Keep your running effort easy.
As the weeks go by, you will notice that you will be able to run longer, need to walk less, and be able to cover more distance. Once you can run 20 minutes consistently, you can then start to add more time. Make sure to do this slowly as well to prevent injuries. Before you know it, you may be doing a 5km race!
Remember to tune into your body along the way. It’s the best coach you’ll ever have.