Whether you have just started or are wanting to take up running, you probably have a few questions floating around in your mind. Here are some tips and tricks to get you going based on what I see and hear in the clinic.
TIP #1 – Set goals
Start with the goal in mind. Take a moment to ask yourself why you want to start running or why you have started running?
- Are you running for health and fitness?
- Do you want to run around with your kids or dog?
- Are you training for an event?
It is important to understand what your goal is so that a running program can be appropriately tailored to you.
TIP #2 – Start small
Start with smaller runs and progressively increase the distance/speed using your body and general fitness level as a guide. Doing too much too soon can lead to fatigue and injury.
TIP #3 – The 10% Rule
The 10% rule is a great tool to help gradually improve your fitness and reduce the associated injury risk with running.
The 10 % rule states that you should only increase your weekly mileage, volume or intensity in increments of 10%. For example, if you are running 10kms a week now, and you want to increase your training load, run 11kms next week, and 12kms the week after that.
Remember, the 10% rule can apply to distance, time and/or intensity and should be considered in terms of YOUR goals.
TIP #4 – Running frequency
If you are a beginner, I would suggest starting small, about 2-3 times a week. Remember to implement the 10% rule to reduce your chance of injury.
You should always have rest days scheduled into your week. If you never rest, your muscles will not have time to recover, rebuild, and get stronger. Rest is always an integral part of any training plan.
TIP #5 – Running location
The beautiful thing about running is that you can run on just about any surface, anywhere in the world!
Different running surfaces will impact your body in different ways. For example, asphalt is a hard surface and less forgiving on your muscles and joints when compared to soft surfaces like grass. Surfaces like grass make your muscles work harder to control your lower limb effectively.
Try to vary your running locations to give your body different inputs, plus it keeps running exciting.
Stay tuned for Part 2!! Happy running everyone!
This blog is written by Naomi Brasier, Osteopath at Back In Motion Eltham.
If you would like further information or have any questions, please contact our practice on 9439 6776 to book in a consultation with Naomi.