Introduction to running*

Friday, 12 June 2015, By Ryan Menzies and Jack Smith

Completing your first running event is a challenging, yet massively rewarding experience that you will set you up for ongoing health and fitness success.  Although many are scared to take their first steps in running, below are some handy hints and tips for anyone looking to take the plunge and become a runner.

First Things first: Shoes.  Shoes are essential to ensuring you are in the least amount of pain possible when running. Search far and wide for a nice comfortable pair of shoes that fit you to a tee. There is nothing worse than running is a bad pair of shoes! This will be one of your best investments when it comes to regular running.  It is important to get properly fitted, this is vital for injury prevention and improved performance

Map out a course before you run. Don't give yourself the chance to use the excuse of I don't have anywhere to run or I can't do it. Set a track that is within your level of ability and gradually increase the distance as you improve on your times and pace.

F.I.T: find a regular FREQUENCY to run, a comfortable but testing INTENSITY and a reasonable time for when you run. 30 - 60 minutes is he ideal duration for a beginner to start with.

Find a pace: Most people who have not run much before struggle to find a consistent pace they can sustain for a long period of time. They often go to hard with the end result being fatigue and them being forced to stop due to exhaustion. It is recommended to start slower and build up as opposed to starting fast and forcing yourself to stop.

Follow a program:  Following a measureable program, such as the ones designed on VVT will ensure healthy progression and accountability to improvement.  Following a program will also reduce the risk of injury as rest will always be taken into consideration

Join a running group: Joining a team of likeminded people all looking to improve their running ability will always be a positive experience.  Not only will it push you out of your comfort zone, but it will give you some accountability to running and will be more enjoyable running with others.  Why not join into the studio Run Club group exercise session?

Warm up & Warm Down: A little 5 minute stretch is not a good enough warm up when taking on a long run. It will not raise the heart rate or break enough of a sweat to have you properly equipped for the run you are about to take on. My recommendation is to walk briskly on the treadmill for 5 mins and run through some dynamic stretches.

 

*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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