Running may seem simple and easy, but if you are just starting out, it can be overwhelming. And if you have been in self-isolation or quarantining, you may not have been out walking or running much lately.
This week, I share some running tips and a start-up program to help us all run out of isolation and get back into some ‘normal’ routines.
With any training, it is great to have a plan in place to measure your progress.
Tips to get you off and racing
- Walk before you run: start off with easy training and refrain from racing off at 100 miles an hour – your body will not be used to the high intensity right away. Stay within a comfortable heart rate limit and don’t overdo it.
- While you’re starting out, run on grass if possible.
- Have comfortable clothes to train in. Consider a set of Skins or running leggings to stop any chaffing, and invest in some safe and comfortable running shoes.
- Set achievable and realistic goals. Running is a long game, so plan gradual increases to your sessions.
- Stick with your program. Even when you’re feeling great and want to push yourself, stick to your plan to avoid injury and fatigue.
- Make sure you warm up and cool down with stretching before and after every run. Treat yourself to an occasional massage to look after those muscles.
- As with every form of exercise, it’s important to stay hydrated.
- A running buddy is always a good idea; it can even be something you and the kids do together!
Program: starting out
- Warm up: 5 mins walk
- Stretch: 2 mins stretching hamstrings, calves and quads, each group
- 2 mins walk
- 5 x 30 secs walk into 30 secs run
- Stretch: 1 min lower back rolls, knees left to right
- 3 x 1 min walk into 1 min run
- 3 mins walk
- 1 min run
- Cool down: 5 mins stretching
Try this program for 1-3 weeks before taking it up a level, depending on how you are progressing.
Program: increasing your running
- Warm up: 2 mins walk
- Stretch: 2 mins stretching hamstrings, calves and quads, each group
- 2 mins run
- 2 mins rest
- 1 min walk
- 1 min run
- 5 x 30 secs walk into 30 secs run
- 2 mins rest
- 2-3 mins run at steady speed
- Cool down: 2 mins walk and 5 mins stretching
With Lee Campbell, bfirm.com.au
