Tips for New Runners Starting Out

March 13, 2010 at 12:46 am Leave a comment

Hey everyone!

Man, I had the best workout this morning ๐Ÿ™‚ It started with a run, I got to the gym, swiped my card and left all my stuff but what I needed to run in a locker and went outside to run around the athletics track.

Today it was 7 minutes running, 2 minutes walking x3. It was fereeeezzzinnngg this morning. I was so thickly layered up, I ended up ditching 3 layers lol. The run was pretty uneventful, although, I actually think I’m faster than I used to be… I dunno, maybe it’s just that I stop for a 2 minute rest every 5-7 minutes so I’m storing energy or if all my other training I’ve been doing has improved my speed… who knows!

After my run I cycled for 25 minutes on the stationary bike on level 4 doing the “weight loss” workout.

After that I did 25 minutes on the cross-trainer, level 5, “weight loss” workout.

(by the way, I choose the weight loss workout because it’s the most challenging and works up the best sweat, not because I’m trying to lose weight)

After that I did 10 minutes on the rowing machine on 5 power. By this point I was pretty spent so I wasn’t going very hard. I suck at rowing in general anyway lol.

I had a nice long stretch at the end and it felt great to loosen up.

Felt goooood! I spent the whole day yesterday stuffing my face with junk food and by the end of the day I felt disgusting and bloated… It reminds me of why I love to eat healthy, I just function better in general. My body works better and I feel better, I have more energy, I don’t get headaches or stomach aches… It just works for me.

ANYWAY! Moving on to the topic of this post….

I get a lot of people coming to me for advice on how to start out running, so I thought it would be appropriate to write a blog about it for anybody who’s interested.

Now, just remember that my tips do not outweigh or override that of a specialist/doctor/physiotherapist etc. This is just what’s worked for me ๐Ÿ™‚

Firstly: Create a goal to aim for.

I recently helped my friend put together a training plan for a 10k race she’s participating in in 3 weeks. She really wanted to start running but never really got into it and stuck with it until she identified a goal.

When you create a goal for yourself you have that motivation there to accomplish it. Every time you lace up your shoes and get out the door, it’s to help you get closer to your goal, as opposed to doing it purely because it’s good for you.

With a goal, you’re more likely to stick with it than get bored at quit.

A few examples of goals you might set for yourself are:

  • To run 5k’s in 30 minutes or less
  • Participate in a local 10k or 5k race
  • Run a race for charity
  • lose weight within a certain period of time
  • run a marathon in the next 3 years
  • Run a half marathon

etc etc etc. you get my drift.

Secondly: Get a decent pair of running shoes properly fitted by a specialist.

Any of my regular readers know that the fact that I didn’t get my first pair of running shoes properly fitted pretty much lead to a SERIOUS injury I got a few months down the track.

Having the correct pair of shoes is probably THE most important thing about running. If you don’t then you’re seriously increasing the risk of injury.

When you get your shoes fitted, the person fitting them should cover a few general bases such as:

  • Whether you pronate or supinate
  • Whether you plan to road run or trail run
  • how hard you strike your heel when you run (you should have to demonstrate your running to them for them to understand this)
  • Price range. Sounds silly, but running shoes are EXPENSIVE!

If they don’t cover at LEAST 2 of these things than you should consider buying your shoes elsewhere.

Thirdly: Ease yourself into it slowly

Depending on your previous sporting history, you don’t wanna push your body too hard, too fast. When you start running, if you haven’t been overly active in the past make sure you take it slow.

Start out by only running 3-4 days a week. Take a rest day in between each run and try not to make your runs too long.
Use the Galloway Method, That’s what I started out doing when I very first started running. It’s a great way to build up endurance and fitness. I’m actually using the Galloway Method in my training at the moment to prevent re-injuring myself.

If you don’t ease your body into it you can get an ย injury. Your body needs time to heal and adjust slowly. Running is very very harsh on your body so take extra care especially when starting out.

Fourthly: Change up your training once in a while.

Even though I’m a runner, I love to cycle and do other things as well. Even though you’re training to run, it’s fun to have one day of Cross-training, or one day of pure cycling etc. If you stick to the same thing constantly, you might get bored and lose your motivation.

Also, having a day here and there where you train in a different way is excellent for your body. It helps it to become stronger and it strengthens other parts of your body that you can’t do specifically with running.

Fifthly: Incorporate some form of strengthening into your training

I would suggest targeting your glutes, thighs and abs. Your glutes because when you land on the ground when you’re running, your Glutes are what support you and stabilize you, but most of the time (particularly in woman), they won’t strengthen by themselves when you’re running and you need to do extra.

If your Glutes are weak then that can lead to injury in your hips from them having to compensate. Not fun. That’s an injury I got.

Your thighs for obvious reasons, they are a huge component in running.

And your Abs because your abs work super hard when you’re running, just to keep you upright. Strengthening these will improve your balance and form.

Finally: Always remember to STRETCH!!!

This is something I tell EVERYBODY, whether their sport is running or something different. Stretching is so so important, in fact I did a post about it not too long ago.

Stretching can drastically reduce your chances of injury and you will feel a million times better for it. It also can help prevent knots in the muscles and unnecessary tension.

Don’t ever think or feel that you can’t be bothered to stretch. It takes ten minutes and it’s so important and I PROMISE that you will never ever walk away from a decent stretch, feeling worse or as though you wish you hadn’t.

Anyway, I hope that helps anybody interested ๐Ÿ™‚

Once again, remember that my advice does not overrule that of a professional.

Happy running!

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Entry filed under: Fitness, Health, running, Uncategorized. Tags: , , , , , , , , , , , .

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Introducing…

Hey there, my name's Jenny. I have a huge passion for cooking/baking, writing, yoga and photography. I love nature and my favourite thing to do is spend an entire day outside, breathing in crisp, fresh air. Even better if I have a pen and paper with me. I started out running in March 2009 but sustained an injury in October 2009 which has unfortunately prevented me from running. I've been experimenting with other kinds of exercise to find another one that clicks. Follow me on my journey to maintaining good health + surviving high school and pursuing a career in Journalism. I Hope you enjoy reading my blog!

Questions? Comments? Email me at jennyeatliverun@hotmail.com

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