Key Running Tips For A Powerful Start
Off To A Good Start
Running seems to attract hard-working, goal-oriented people who appreciate the fact that the sport rewards honest effort. These individuals have learned that the more they put in, the more they get out, but something to keep in mind with running is that your will-power and your heart-lung machinery can handle much more work than your musculoskeletal system. Beyond a certain point, it’s better to relax your training rather than to approach every workout in hyperdrive. The following guidelines show how you can safely enjoy your running without risking injury.
Running seems to attract hard-working, goal-oriented people who appreciate the fact that the sport rewards honest effort. These individuals have learned that the more they put in, the more they get out, but something to keep in mind with running is that your will-power and your heart-lung machinery can handle much more work than your musculoskeletal system. Beyond a certain point, it’s better to relax your training rather than to approach every workout in hyperdrive. The following guidelines show how you can safely enjoy your running without risking injury.
Running Tips
Kick Off Your Run With Confidence
Honestly evaluate your fitness level.
If you haven’t had a physical exam lately, have one before you begin your running program. Start out running gently and slow to a walk when you feel tired. Remember: you should be able to carry on a conversation as you run. If you’re patient with yourself, you can increase your effort as your body builds strength and adapts to the stress of running.
Easy does it.
The generally accepted rule for increasing your distance is to edge upward no more than 10-per-cent per week. Beginning runners should add just 1 or 2 kilometres per week to their totals. This amount doesn’t sound like too much, but it will help keep you healthy–and that means you can continue building. Start from a base of 10 kilometres per week; you can build up to 20 kilometres (enough to finish a marathon, if that interests you) in 10–12 weeks. Your long runs are another consideration. To avoid injury or fatigue, these should be increased by only 2 kilometres per week.
Plan for plateaus.
Don’t increase your distance every week. Build to a comfortable level and then plateau there to let your body adjust. For example, you might build to 20 kilometres per week and then stay at that training level for three or four weeks before gradually increasing again. Another smart tactic is to scale back periodically. You could build up from 10 to 12–14 kilometres per week, and then rest with a 10-kilometre week before moving on to 16. Don’t allow yourself to get caught up in the thrill of increasing your distance every single week. That simply can’t work very long.
Make haste slowly.
Another cause of injury and fatigue is increasing the speed of your training runs too much too often. The same is true of interval workouts, hill running and racing. When the time is right for faster-paced running (after you’re completely comfortable with the amount of training you’re doing), ease into it just once a week. Never do fast running more than twice a week. Balance your fast workouts and your long runs (both qualify as “hard” days) with slower, shorter days. This way is the well-known and widely followed hard-easy
Strive for efficient running form.
You’ll have more fun because you won’t be struggling against yourself. Poor running form is the cause of many injuries. For example, running too high on the toes or leaning too far forward can contribute to shin splints and Achilles tendinitis. Carrying the arms too high or swinging the elbows back too far can cause back or shoulder stiffness or injury. To run most efficiently, keep your body straight and concentrate on lifting your knee just enough to allow your leg to swing forward naturally. Combine with a gentle heel landing; doing so will give you an economical yet productive stride.
Turn away from fad diets; go instead with wholesome foods.
Runners function best on a diet high in complex carbohydrates. That means eating plenty of fruits, vegetables, whole-grain products and low-fat dairy foods; avoid fried foods, pastries, cookies, ice cream and other fat-laden items. Fish, lean meats and poultry are better for you than their high-fat cousins–sausage, bacon, untrimmed red meats and cold cuts. Generally, you’re wise to eat 3–4 hours before running. That way, you’re less likely to experience bloating or nausea. Remember: fluids are vital. Aim to drink 8–10 glasses of water a day.
Hills place an enormous stress on the cardiovascular system,
so it’s best to warm up so that you raise your heart rate gradually. When climbing hills, shorten your stride and concentrate on lifting your knees and landing more on the front of your foot. Pump your arms like a cross-country skier. Lean forward but keep your back straight, your hips in, your chest out and your head up. Barrelling down a steep hill can multiply skeletal forces severalfold and increase chances of injury. Hold your arms low and tilt your body forward to keep it perpendicular to the slope. Allow your stride to stretch out a little, but don’t exaggerate it. Try to avoid landing too hard on your heels.
Be smart about injuries.
Runners who interrupt their training programs at the first sign of injury generally recover very quickly. You might not be able to enter the race you’re aiming for, but you’ll be able to find another one soon. On the other hand, runners who persist in training hard even after they start to break down are courting much more serious injuries. When you develop a persistent running pain, open your eyes and obey the red flag. Stop. Rest. Wait until your body is ready to begin training again. When it is, ease back into your training. Don’t try to catch up too quickly: it can’t be done.
Pay close attention to pain.
It’s usually OK to forget mild discomfort if it goes away during a run and doesn’t return after. But pain that worsens during a run or that returns after each run cannot be ignored. Remember: pain has a purpose. It’s a warning sign from your body that something is wrong. Don’t overlook it. Instead, change your running pattern, or if the pain is severe enough, stop running and seek professional help.
Honestly evaluate your fitness level.
If you haven’t had a physical exam lately, have one before you begin your running program. Start out running gently and slow to a walk when you feel tired. Remember: you should be able to carry on a conversation as you run. If you’re patient with yourself, you can increase your effort as your body builds strength and adapts to the stress of running.
Easy does it.
The generally accepted rule for increasing your distance is to edge upward no more than 10-per-cent per week. Beginning runners should add just 1 or 2 kilometres per week to their totals. This amount doesn’t sound like too much, but it will help keep you healthy–and that means you can continue building. Start from a base of 10 kilometres per week; you can build up to 20 kilometres (enough to finish a marathon, if that interests you) in 10–12 weeks. Your long runs are another consideration. To avoid injury or fatigue, these should be increased by only 2 kilometres per week.
Plan for plateaus.
Don’t increase your distance every week. Build to a comfortable level and then plateau there to let your body adjust. For example, you might build to 20 kilometres per week and then stay at that training level for three or four weeks before gradually increasing again. Another smart tactic is to scale back periodically. You could build up from 10 to 12–14 kilometres per week, and then rest with a 10-kilometre week before moving on to 16. Don’t allow yourself to get caught up in the thrill of increasing your distance every single week. That simply can’t work very long.
Make haste slowly.
Another cause of injury and fatigue is increasing the speed of your training runs too much too often. The same is true of interval workouts, hill running and racing. When the time is right for faster-paced running (after you’re completely comfortable with the amount of training you’re doing), ease into it just once a week. Never do fast running more than twice a week. Balance your fast workouts and your long runs (both qualify as “hard” days) with slower, shorter days. This way is the well-known and widely followed hard-easy
Strive for efficient running form.
You’ll have more fun because you won’t be struggling against yourself. Poor running form is the cause of many injuries. For example, running too high on the toes or leaning too far forward can contribute to shin splints and Achilles tendinitis. Carrying the arms too high or swinging the elbows back too far can cause back or shoulder stiffness or injury. To run most efficiently, keep your body straight and concentrate on lifting your knee just enough to allow your leg to swing forward naturally. Combine with a gentle heel landing; doing so will give you an economical yet productive stride.
Turn away from fad diets; go instead with wholesome foods.
Runners function best on a diet high in complex carbohydrates. That means eating plenty of fruits, vegetables, whole-grain products and low-fat dairy foods; avoid fried foods, pastries, cookies, ice cream and other fat-laden items. Fish, lean meats and poultry are better for you than their high-fat cousins–sausage, bacon, untrimmed red meats and cold cuts. Generally, you’re wise to eat 3–4 hours before running. That way, you’re less likely to experience bloating or nausea. Remember: fluids are vital. Aim to drink 8–10 glasses of water a day.
Hills place an enormous stress on the cardiovascular system,
so it’s best to warm up so that you raise your heart rate gradually. When climbing hills, shorten your stride and concentrate on lifting your knees and landing more on the front of your foot. Pump your arms like a cross-country skier. Lean forward but keep your back straight, your hips in, your chest out and your head up. Barrelling down a steep hill can multiply skeletal forces severalfold and increase chances of injury. Hold your arms low and tilt your body forward to keep it perpendicular to the slope. Allow your stride to stretch out a little, but don’t exaggerate it. Try to avoid landing too hard on your heels.
Be smart about injuries.
Runners who interrupt their training programs at the first sign of injury generally recover very quickly. You might not be able to enter the race you’re aiming for, but you’ll be able to find another one soon. On the other hand, runners who persist in training hard even after they start to break down are courting much more serious injuries. When you develop a persistent running pain, open your eyes and obey the red flag. Stop. Rest. Wait until your body is ready to begin training again. When it is, ease back into your training. Don’t try to catch up too quickly: it can’t be done.
Pay close attention to pain.
It’s usually OK to forget mild discomfort if it goes away during a run and doesn’t return after. But pain that worsens during a run or that returns after each run cannot be ignored. Remember: pain has a purpose. It’s a warning sign from your body that something is wrong. Don’t overlook it. Instead, change your running pattern, or if the pain is severe enough, stop running and seek professional help.
