We all have to start somewhere and there is no time like the present. I have compiled the answers to your questions about how to start running.
How do I start?
It is as simple as putting your trainers on and leaving the house. Anywhere from 10-30 minutes is great. Just start walking then jog for 1-2 minutes then back to walking again. Keep doing for the amount of time you wish. A minimum of 10 minutes initially, working up to 30 minutes. Do this 3/4 times a week until you can run for 30 minutes with no breaks. It will take time but persistence is key. A stop watch is handy but alternatively I like to use lamp post to lamp post if on the road for speed training but the same concept can be used when training to run. Walk to one lamp post then run to the next and so on for the duration of the run/walk.
Should I do other training as well as run?
Yes. Bodyweight and light weight training will really help with your running. The stronger the body is, the better you will carry yourself when running. Core exercises are extremely important, look at exercises that isolate the glutes and abdominal areas. Planks, glute bridges, light dumbbell arm exercises are a good start. These exercises can do done on the same day as you run, either before or after or alternatively on a day you do not run.
Should I take rest days?
Yes. Rest and recovery is essential in order for your body to adapt and muscles to grow. Self-myofascial release is a term for self-massage to release muscle tightness or trigger points. This can be performed with a foam roller, lacrosse ball. By foam rolling specific muscles on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice. This is also known as active recovery, so on your "day off" don't sit around feeling stiff and sore, get up and get foam rolling.
Do I need proper running gear?
Not necessarily, but what you do need (for women) is the correct training bra that fits well and supports. Cotton On Body have a new high impact range for bigger busted women who enjoy high intensity workouts like running. I have tried and tested this myself and the quality and support is perfect. Correct running shoes are also essential for preventing injuries.
Should I warm up before I run?
Yes. The body will run and feel more fluid when you have gently warmed up. Here is a warm up I like to do before I head out. 4 Rounds of the following.
- High Knees on the spot X 40
- Kick Backs X 40
- Jumping Jacks X 40
- Air Squat X 20
Complete some light stretches after the warm up and after your run.
Listen to Your Body!
If you start to feel aches and pains that don't go away after a few days, it's time for active recovery like we spoke about in the above post. Pushing too hard will only set you back. Ease up a bit, and you'll continue to improve without injury.
Happy running :)
For more information please visit www.bodyzone.ie