Physio Works

Running is one of the easiest and quickest forms of exercise. I do not think I need to go into the evidence that supports regular physical activity as a health benefit because then this post could go on for a while. Most of us all know that its good for us, but it’s more about how to start on the path to your first 5km or more.

When putting together a running program, there are a few things to consider:

1. Start injury free.

Make sure that you get rid of all those niggles and pains before starting a new exercise regime. Running is a repetitive sport and if you are going into it with an existing injury there is quite a high chance that it’s going to rear its ugly head in a big way. Get checked out an ensure you are A-Okay.

2.Make Time to Run

Schedule your running times and stick to them. It’s very easy to get home after a hard day and let the couch win, or sleep in later on those cold dark mornings. Its time to get tough, set yourself goals with your running. Whether it be: setting 10 alarms, taking your running clothes to work to avoid the call of the couch or joining/starting a running club with friends so that they will give you grief if you bail on them. Anything to get you out of the house, to be honest, getting out the door is generally the hardest part, once you are warm and going it all gets better from there.

3.Start slow and steady

The easiest way to get injured is to go out too fast and hard. Start out slow, get your body used to the tar/trail and work your way into it.

Let’s start off with 20 minutes at a time 2-3 times a week.

For the brand new runner that doesn’t exercise at all:

Warm up – Literally means that you do extremely light exercise until you are warm.

• brisk walk for a couple of minutes, possibly stopping to stretch if you are feeling tight.

Start off 4 minutes walking and 1 minute jogging – Repeat 4 times.

• Walk – a very determined “march” at pace. So more power walking (10-12 minutes per km-ish)
• Jog – light on your feet (8-9 minutes per km-ish)

From here you simply increase the running time in 30 second increments and decrease the walking time until you are up to 9 minutes running, 1 minute walking and so on.

 

For the social runner that is comfortable but wants to do more:

So you have the jogging down, now what?

There are a few different ways to increase your running

1.Speed

You don’t need a fancy watch to tell you that you are going faster. There are a few other ways of doing this.

• Time trial – Pick a route that you like and tie yourself on it. The next time you do this, beat your time. This can also be a good indication on your fitness
• Sprints – I tend to call these, “lampposts” or “trees” simply because you pick a lamppost and form there, you sprint/run to the next lamppost where you can slow down to your normal pace. Repeat this a few times on your run.

2.Distance

Run further, it’s as simple as that. This needs to be increased slowly, just because you have run 5km’s does not mean that you will feel good doing a half marathon. If you are running 3km, 3 times a week, change one of those runs into a 5km. once that feels to easy do 2 x 5km and a 3km and increase in increments of 2km form there on

3.Terrain

Hills are the name of the game, whether you add a new hill to your standard run or try hill sprints (guaranteed to give your heart a run for its money). It’s all about increments, start off jogging the downs and flats and walking the hills.

When you are comfortable, jog as much of the hill as you can and note how far up it you got. Next time, beat that spot, until you are jogging the whole thing. Then, do it faster.

4.Mix it up

Now that you have a base, mix it up. Doing the same route day in and out will drive you insane, running will be boring. So change it up each week to keep things fresh and new

5.Persevere

There will be bad days, you will have bad runs and you will have great runs, accept this for what it is and keep on going. For every bad day there will be a good one. A sunrise, a sunset, or an amazing view will make it all worth it.

6.Listen to your body

One of the best things about running is that you learn to listen to your body. If you are feeling tired and miserable and sore, then have a rest day. The worst thing you can do to yourself is work it when it’s too tired to work. Often this will do more harm than good.

Realise that you will feel a little sore sometimes. You are building muscle, so you will have some stiffness and soreness. Get into a stretching routine and respect a warm up and cool down times to combat the muscle soreness.

That will be my 10c, so get on the trail/tar and burn some takkie