I want to start this post by wishing you and your family a very Happy New Year!
Every new year we find ourselves reflecting on the previous year and setting goals for the year ahead. I want to encourage you to make running a part of this year’s resolution.
For the readers who already run – keep running! Make your fitness and your sanity a priority for the year ahead. Write your new years’ goals down and place this piece of paper somewhere you will see it frequently. Look for races (even if it is virtual) to stay motivated. Alternatively, set a date for yourself where you will attempt to run a certain distance in your fastest time. Having clear and fun goals will keep you on the road and off the couch.
For the readers who don’t run but want to start – this blog is for you! Step one to starting your running journey is to overcome your fear of running. Popping out for a run can feel intimidating if this is not something that you are used to, but once you get into routine I am sure you will love it.
Simple steps to start running from scratch:
Start Slow
Common mistakes that new runners make is to start too fast or too far. This can lead to injury or can make the run more intimidating than it is. Setting an unrealistic goal will not get you out the door. Be patient with your fitness and your progress. Rome was not built in a day. Attempting to run a 5km after not exercising for years will seem overwhelming and will likely result in you not even trying. A slower start will also prevent extreme muscle stiffness following your first few runs. Start with interval training (which means walk-run training). Secondly, instead of setting kilometer goals, start off with timing your runs. Going for a 10 minute walk-run is less intimidating than a 2km run.
Examples of interval training:
If you have not exercised in years, starting with a majority walk interval is recommended. Start with walking 3 minutes and slow jogging for 2 minutes. Do 2 sets (10 minutes in total). Build up every 2 weeks by adding a minute to the walk and a minute to the jogging.
Another example is to start with 10 minute sessions where you walk 1 minute and run 1 minute for a total of 10 minutes. Do this for 2 weeks. Then build up to 12 minutes for the next 2 weeks. Add 2 minutes every 2 weeks up to a maximum of 30 minutes.
Runners World published an article with more interval training examples: https://www.runnersworld.com/uk/training/beginners/a760030/beginners-training-schedules/
Chose the interval training program that works best for you and aim to do this three times per week. As the weeks pass, your cardiovascular health and fitness will improve. When you can run/walk for 30 minutes comfortably, you can start changing the intervals to 5 minutes jogging and 1 minute walking. If you need to walk more, do it! The key to building up your fitness is moving.
“Remember, the feeling you get from a good run is far better than you feeling you get from sitting around wishing you were running” – Sarah Condor
Keep a Running Diary
Keep a diary to record your daily activities. Take your resting pulse and document this in your diary along with how you felt after exercising. This will help you to track your fitness progress. Seeing the progress will motivate you to keep running.
Running Gear
You don’t need to invest thousands to start running. Investing in a good pair of running shoes is most important. Secondly buy a stopwatch or download an application for your phone to keep track of the minutes for your interval training. As your fitness progresses, you can think about investing in a running watch (or put this on your birthday wish list).
Warm up and Stretching
There are many different opinions on how to warm up for a run. For me the best warm up is some stretches – neck, arms,legs and a few minutes walking. Once the body is warmed up, the running follows more naturally.
After a hard run I always like to stretch and roll on my foam roller. This helps to prevent muscle stiffness. Stretching is overall beneficial for runners as this makes the body flexible.
Hydration
If you are a morning runner, drink plenty of water after the run. If you are an evening runner, make sure to drink up during the day and afterwards. Regardless of when you find yourself exercising, good hydration is crucial. Dehydration can lead to a lack of strength and stamina, which will make any run a nightmare. Avoid this by drinking up!
Social media
Join running groups on social media to follow running events in your community. Also, find some runners to follow for tips and tricks. Make Sanity Strides on Instagram one of your followings:
Final tips
For all runners, if you have health concerns, consult a GP before starting.
Incorporate strength training into your weekly exercise. Strength exercises will make your legs stronger and the runs easier. Squats and lunges are good examples of strength exercises for runners.
Don’t postpone putting on your running shoes. Start the new year right as soon as possible.
“The miracle is not that I finished. The miracle is that I had the COURAGE TO START” – John Bingham.
Run away from your old habits and make 2021 the year for running towards a better you. Run to better physical health. Run to better weight management. Run to a better self-image. Run to happiness. Run to your dreams. Run to sanity!