So you want to start running? Check out these 4 tips before you head out the door:
1. Synchronize our breathing
Sync your breathing and steps to create a comfortable rhythm and flow to your running. Start by running at an easy pace to allow yourself to grow and progress, rather than wheezing for air after the first few minutes.
To help manage your pace you can autoregulate your effort by using your breath. By breathing in for 3 steps and then back out for 3 steps you can create a synergy with your cardiorespiratory system. When the breathing becomes laboring and you feel yourself needing to gasp for air, you know that you're pushing yourself too hard. Slow your running down until your breathing feels comfortable again.
2. Wear the proper shoes and choose the right surface
To be able to run consistently and free of any pain consider your footwear and running surfaces. Running on the pavement is convenient however the constant pounding on your joints from the hard surface can leave you feeling sore. Therefore consider including running on grass at a local sport field to give your joints a break. Additionally, wearing shoes with support for your ankles as well as cushioning to eliminate some of the pounding can leave you injury free and running longer.
3. Start with intervals
As a new runner you shouldn't be so focused on trying to run the whole time. This can get discouraging when you aren't reaching the levels you were expecting. Instead, try starting with some run and walk intervals. Over time you can build your fitness up and string along the intervals until you are running unbroken. Make sure you aren't going too hard too early.
4. Recover!
So, you just finished your first run, and you want to get right out there again? That's great! However consider taking a day off, letting your muscles, bones and cardiovascular system have some time to recover. Doing this allows your body to adapt so you can progress and push a little harder the next run. By following this simple formula, you can expect steady progress over time and hopefully incorporate running into your weekly routines and remain injury free.
Getting started
Below is an introductory running program. Take a screenshot, save the page, send it to a friend and let's get started!
Need help to get on track with your running program? Get in touch with us at mailto:info@inner-athlete.com.au
Matt Hucul
Junior Strength Coach
Inner Athlete
