Ever thought about getting into running, but not sure where to start?
First step first, you’ve already done it - great work on making the decision to start running!
Before hitting the pavement running, it is important to get clearance from your General Practitioner if you have any respiratory or cardiac issues, and clearance from your Physiotherapist if you have any sort of previous injury. It is equally as important to ensure that you have a good pair of runners ready to be donned for this journey you’re about to start!
The next step is to consider what your current level of fitness is. Why? The body likes to be introduced to new activities in small bits. This avoid injuries related to sudden high volumes of exercise such as tendinopathies.
· If you are currently an avid walker, you will need to introduce an interval walk/run program.
· If you already do a mix of walking and running, you can begin jogging at a steady pace.
· If you already jog, you can introduce quicker paced running to your training.
But, you must follow the golden running rules:
· Add a warmup with some dynamic stretches such as high knees, butt kicks, and squats. Also include a cooldown with some static stretches for the hamstrings, quads, and calves.
· Gently progress your running program each week. For example, only increase the running intervals by 1 minute each week.
· Run on levelled terrain to begin with, and introduce varying terrain when you graduate to the running program.
· Include rest days in between sessions to allow for muscle and tendon recovery. Use your body as a guide and seek professional help if you feel any sort of pain.
· Aim for 45 to 60 minute sessions on 3 to 5 days per week to ensure you meet weekly aerobic exercise recommendations.
Interval Walk/Run Program
You want to walk with at a brisk pace focusing on good gait and arm swing as these components mimic good running posture. You can break down this interval program into three stages:
· Stage 1: 3 minute walk/ 1 minute run
· Stage 2: 2 minute walk/ 1 minute run
· Stage 3: 2 minute walk / 2 minute run
Complete this program 3 times per week, with a rest day in between. Try to run at an intensity where you would still be able to carry a conversation.
Jogging Program
This aspect can be introduced once you have completed the interval walk/run program with good outcome, or if you already do a mix of walking and running. Remember to still maintain good walking form.
· Stage 4: 4 minute run / 1 minute walk
· Stage 5: 6 minute run / 1 minute walk
· Stage 6: 7 minute run / 1 minute walk
· Stage 7: 8 minute run / 1 minute walk
· Stage 8: 9 minute run / 1 minute walk
Aim for a slow and steady pace when completing the run, and aim for 30 – 45 minute sessions.
Running Program
· Stage 9: 7 minute run / 45 second walk
· Stage 10: 8 minute run / 45 second walk
· Stage 11: 9 minute run / 45 second walk
Aim to increase the pace of running and the number of strides in your walk during these stages.
If you want some real serious tips on running, browse www.runnersworld.com. As always, the Physiotherapist sat Back in Motion Braybrook are happy to provide some personalised professional advice for you!