New to Running?

Running for Beginners

If you’re new to running, or are returning to running after an injury; the key point to remember about any exercise is progression. As a beginner to running your body needs time to adapt to the stimulus that running will give it. Too much, too soon and it may cause an injury.

 

Benefits of running

Running is not only a great aerobic (fat burning) exercise; it will also strengthen your cardiovascular & respiratory systems (heart & lungs) and gives you a rush of feel-good endorphins when you’ve finished.  Over time you will tone legs and buttocks and increase your metabolism – giving you more energy and boosting your immune system.   As a good weight-bearing exercise it will help prevent osteoporosis by increasing bone density in your legs, hips & spine.

 

How to start 

Start running like you’re escaping from a burning building and you won’t get you very far – and will overload your heart & lungs very quickly. If you’re new to running, or have had an old injury, it’s best to start with intermittent brisk walking and slow running or jogging. Try walking for 4½ minutes then jogging for 30 seconds and repeating 4 times for 20 minutes. Aim to do it once a day or every two days. Your body will adapt and as running feels easier gradually decrease the walking time and increase running time (by 30 seconds at a time).  For example 4 minutes walking, 1 minutes running etc.

Find a 2-mile loop circuit from your front door thats convenient to walk/run around. This should minimise excuses for not doing the exercise. I strongly recommend incorporating at least two hills into that 2 mile circuit.  The inclines will REALLY boost the fat burning and fitness and you will get & see results much faster.

Always consult your doctor before starting any new extra physical activity. Listen to your body and be patient: remember it needs the stimulus (exercise) and time to adapt and grow stronger. If at any time you start hurting or getting really out of breath while jogging try walking again first; only stop if it continues to hurt while walking.

 

Running equipment

Running magazines will always seem to say the most important piece of kit for running are trainers (no surprise since their biggest advertisers are trainer manufacturers!) but I believe THE most important pieces of kit are your legs!  Key for what you wear on your feet is that they don’t rub and are comfortable to wear when running in them.  I recommend a more cushioned type trainer if running for less than 6 months.  As you get stronger you generally won’t need as much cushioning or support.

 

The NHS Couch to 5k is a great coaching programme that is ideal app for running for beginners and has helped thousands of people get fit with running, I highly recommend it.  (I don’t get anything for the endorsement)

 

Tips to running for beginners or experienced runners returning from injury

Pain while running in otherwise healthy individuals is primarily caused by muscle weakness or joint stiffness.  If you haven’t already please download my ebook “7 habits of highly effective runners”. This gives invaluable practical advice for new runners (and runners with old injuries).

 If you are having an issue with running injury that just won’t go or are unsure what has caused it – you would benefit from a ‘Sports Therapy’ consultation at our clinic in Marlow. Book Online here.

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