By Adam Freeman
These tips are aimed towards complete beginners to running or someone who is getting back into running. Don’t feel overwhelmed with all this information, just try and take some pointers from it, as any of them will ultimately help you reach your end goal.
Start Slow and Gradual:
Begin with a mix of walking and running intervals. For example, alternate between running for 1 minute and walking for 1-2 minutes initially. Find a pace that suits you and you can still make a conversation at. Listen to Your Body: Pay attention to how you feel during and after each session. It’s normal to feel challenged, but avoid pushing yourself too hard too soon to prevent injuries.
Warm-up and Cool Down:
A proper warm-up before exercising is crucial to prepare your body for the upcoming physical activity. Here’s a simple warm-up routine that you can follow:
Start with light cardio: Engage in a few minutes (5-10) of low-intensity cardio exercises like jogging in place, brisk walking, or cycling. This elevates your heart rate gradually.
Dynamic stretches: Perform dynamic stretches that mimic the movements you’ll be doing during your workout. These can include arm circles, leg swings, torso twists, and hip circles. This helps to loosen up muscles and increase flexibility.
Joint mobilisation: Rotate your joints gently, such as wrists, ankles, shoulders, and hips, to improve joint mobility and reduce the risk of injury.
Cooling down after a workout is as important as warming up. It helps gradually bring your body back to a resting state and aids in muscle recovery. Here’s an effective cool-down routine:
Slow down gradually: If you’ve been doing high-intensity exercises, start by reducing the intensity gradually. For instance, if you were running, slow down to a brisk walk before stopping completely.
Low-intensity cardio: Perform 5-10 minutes of low-intensity cardio such as walking or slow cycling. This helps your heart rate gradually return to its normal pace.
Static stretching: Engage in static stretches that target the major muscle groups you’ve worked. Hold each stretch for around 15-30 seconds without bouncing. Focus on areas like hamstrings, quadriceps and calves.
Invest in Good Shoes:
Proper footwear is crucial in reducing the likelihood of injury. Good running shoes will provide proper cushioning and support, reducing the impact on your joints, muscles and ligaments. Make sure to get ones that fit you well to minimise discomfort and blistering occurring on longer runs. Ultimately good running shoes will lead to increased comfort and a more enjoyable overall experience.
Stay Consistent:
Try to run around three times a week as any running program would suggest. Consistency is key to building endurance and improving. It allows your body to gradually adapt to the demands of running and reduces the likelihood of injury. Consistency helps to establish habits, which make it easier to stick to your routine, and overtime this will become part of your lifestyle. One of the key benefits to staying consistent over time is that it lays the groundwork for long term success and meeting your goals.
Hydrate and Fuel Properly:
I could talk for hours here but I will keep it short and simple.
Aim to drink around 1.5-2 litres of water per day. Before a run make sure to stay well hydrated but avoid drinking too much as that will cause discomfort.
Eating before a run ultimately is specific to the person so experiment with this to find out what works best for you. But generally I would suggest eating some complex carbohydrates such as wholegrains, fruits, oats etc around 1-3 hours before a run. These will provide you with a steady release of energy throughout your run. Avoid eating too close to your run as this will lead to you feeling unwell throughout the exercise. If however you don’t have the time and are eating less than an hour before your run I would then suggest a light snack such as a banana or energy bar as it is easily digested and provides quick energy.
Set realistic goals and track progress:
Before starting out any fitness program it is crucial to set some realistic goals. Realistic goals prevent frustration that often accompanies unattainable goals. Achieving small realistic goals builds confidence and motivation in the long term. Goals can also be broken down into short and long term goals. An example of a realistic short term goal might be initially aiming to run for 1 minute without stopping, while a long term goal might be running 5k without stopping. Consider using a running app to track your runs. It can be motivating to see your progress over time and when you hit a goal it will be very rewarding.
Rest and Recovery:
Don’t underestimate the importance of rest days. Quality recovery allows your muscles to repair and grow stronger. When you exercise, especially through strength training, you create small tears in your muscle fibres. Rest days give your body time to repair these tears, leading to muscle growth and increased strength. This improved muscle growth and repair consequently leads to a reduced likelihood of muscular injury or overuse related injuries. Incorporating rest days into your routine can actually improve performance by allowing you to train harder and more effectively during active workout days. Rest is crucial for mental recovery as well. Constant exercise without breaks can lead to burnout, fatigue, and a lack of motivation. Taking rest days helps refresh your mind, reducing stress and improving your overall mental well-being.
Here are some effective ways to enhance exercise recovery:
Nutrition: Consuming a balanced diet with adequate protein, carbohydrates, and healthy fats is crucial. Protein aids muscle repair, carbohydrates replenish glycogen stores, and fats support overall health. Consider post-workout meals or snacks that include these nutrients to support recovery.
Hydration: Staying hydrated is essential for optimal recovery. Water helps in nutrient transport, temperature regulation, and overall bodily functions. Rehydrate adequately before, during, and after workouts.
Sleep: Quality sleep is when your body undergoes significant recovery processes. Aim for 7-9 hours of sleep per night to support muscle repair, hormone regulation, and overall recovery.
Active Recovery: Engage in low-intensity activities like walking, cycling, or gentle stretching on rest days or after intense workouts. This helps improve blood flow, which aids in the removal of metabolic waste and promotes muscle recovery.
Foam Rolling and Stretching: Incorporate foam rolling and stretching into your routine. These practices can help reduce muscle soreness, increase flexibility, and improve circulation, supporting faster recovery.
Cold and Heat Therapy: Alternating between cold and heat therapy, like ice baths or hot showers, can aid in reducing inflammation and promoting blood flow to help with recovery.
Listen to Your Body: Pay attention to your body’s signals. If you’re feeling excessively fatigued or sore, it might be a sign that you need more rest or a lighter workout.
Remember to enjoy the journey and listen to your body throughout!
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