Although it’s primarily what we’re born to do, running isn’t easy so it is important to build on your distances slowly. Trying to run too far too soon can have negative effects. 3km every day can be more beneficial than running longer twice a week. Here are some tips for beginner runners:
Warm up
Use body weight movements to warm up: squats and
lunges are great. Try not to static stretch before you run. This teaches
the muscles something different to the job they do when you run.
Move everyday
Get your body used to training. Start the day with movement and repeat throughout the day.
Be prepared
It may be as tough mentally as it is physically.
Breaking the cycle and running consistently is hard. The feeling you’re
left with after missing a run is far worse than the feelings you get
while you’re out.
Enjoy your rest days
Rest and recovery are a vital part of training. Stay active, keep moving but lower the intensity. Maybe walk or ride….
Fuel yourself
You’re about to burn more than you’re used to. Getting
your eating habits right will help massively. Balance your diet to
include good quality protein to help repair and rebuild your working
muscles, seasonal fruits and vegetables to boost your immune system and
help deal with the stresses your body goes through and good fats such as
olive oil and coconut oil. At lower intensity we’ll utilise these as a
fuel.
Be careful of carb overload
While carb loading is still utilised in endurance
sports, it’s unlikely we’ll deplete our glycogen stores in shorter and
lower intensity runs. Starchy carbs may leave us with energy peaks and
resulting troughs.
Set yourself a goal
Having a goal when it comes to running can really spur
you on. Why not sign up for a 5km or 10km race in the spring/summer,
such as BMF’s Major Series, which is great for beginners and first time
runners? That way you will have a target to work towards.
Watch your stimulant intake
Caffeine has long been used to give us a kick but can
also stress your hormonal systems. Eat well, sleep well, you’ll feel
better without!
Hydrate
You’ll lose a lot of water when you run and your water
intake has to increase in line with this. Whatever your current intake,
drink at least half a litre more.
Enjoy it!
Remember, it gets easier – soon enough it will feel great!
Remember, it gets easier – soon enough it will feel great!