Run for your life
Inspired by the London Marathon, or just fancy a gentle jog around the park? Running’s more popular than ever, but it can be daunting for a beginner. Here are some expert tips for putting your best foot forward
EASY DOES IT
“The cardinal rule of a new runner is ‘Be Patient’,” says Lee Matthews, head of fitness at Fitness First (www.fitnessfirst.co.uk). “Your body needs time to adapt to and it may be uncomfortable at first, but you’ll see results fairly quickly.
“Newcomers should follow these three rules: run more slowly than you think you should, don’t run as far as you think you should, and run more often than you think you should.
“If you start too far and too fast, you’ll wind up burned out at best, injured at worst.”
Simon Cabot, a senior physiotherapist at Nuffield Health (www.nuffieldhealth.com), echoes Matthews’s advice. “It’s always important to take training slowly, 90% of the injuries I see are related to overtraining and doing too much too soon,” he states.
Matthews suggest using the ‘talk test’. “You should be able to talk comfortably while running; slow it down if you’re running out of breath and don’t hesitate to alternate running and walking or take a breather. It’s not a sign of weakness, just common sense,” he says.
ALL IN THE TECHNIQUE
Nobody teaches us how to tear around the playground when we’re little, but that doesn’t mean we’re all able to run ‘properly’ as adults.
The team at Fitness First advises not to run ‘heels first’: avoid striking the pavement with your heels, as this can contribute to back and knee pain. Landing on your forefoot instead will allow your muscles to catch your weight and reduce impact on joints.
Watch your stance, too. “Leaping forward and striding too far is inefficient and will drain energy fast,” says Matthews. “Make sure you stand tall and lean slightly forward, so when you feel like you’re going to fall, step forward just enough to catch yourself. This should be the length of your stride. Less motion also means less wear and tear on the joints.”
GET A PLAN
If you’re hoping to make running an ongoing fitness regime, or if you’ve set yourself a goal to conquer like a charity run, follow a training plan.
“Find an online programme to build up to something like a 10K, as this provides sensible boundaries to use as guides,” says Matthews.
There are lots of books and websites with training plans. Alternatively, Matthews adds, you can always speak to one of the personal trainers at the gym, who’ll help devise a tailored plan – and don’t ignore the rest days!
“Rest days are very important!” says Matthews. “Any programme should include rest days.”
MIND OVER MATTER
Running can be as much of a mental challenge as a physical one. But persevering can bring great rewards, as Alexandra Heminsley, author of Running Like A Girl (Windmill books, £8.99) discovered. After years thinking she’d never be a runner, she proved herself wrong.
“You want to start running. You watch the London Marathon, see the others in the park with their fancy watches and swishing ponytails. You decide it’s not for you after all – it’s a sport for ‘other people’,” she says.
“We’ve all been there. But what’s important to remember about getting started is that every single step is worth it. Whether you start with trying to stay running for five minutes or commit to day one of a marathon training schedule, you’ll never regret a run. It’s the fastest way to flood your body with endorphins, and to feel the first seeds of a new confidence growing inside you.
“It doesn’t matter if you’re not the one in the slick pink neon or leading the pack on a Saturday morning. Every step you take is one your heart and lungs will thank you for.
“The balance of time spent feeling a bit rubbish (sweating, a bit anxious, burning legs and lungs) is so massively outweighed by the time you spend feeling a bit brilliant (shinier skin, swelling pride, proper hunger that deserves a decent meal) that you can’t help but win.”
RACE FOR LIFE!
Signing up for a charity run’s a great goal for new runners. Cancer Research UK’s Race For Life events 5k and 10ks taking place across the country, from May throughout the summer. Find full dates and details online.
:: Run, walk, dance, enter raceforlife.org
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