Part 2 (How to Start Running, continued)
In my previous post I talked about setting yourself up for success and getting out there. Now, lets get a little more specific, and dive into the logistics a bit.
Warming up is extremely important! Especially as we age, the hopes of staying injury free, becomes a goal in itself. I’m a mess when I cant run due to injury. Exercise is definitely my therapy at times, so all sorts of issues arise when I can no longer crush myself out on the pavement.
If you are anything like me you aren’t a fan of stretching. Ive grown to enjoy it more over time but still, not what I love spending my time doing. After all, runners want to run! The “sit and reach” exercise was always the crusher of my Presidential Physical Fitness Award dreams, throughout elementary school, despite easily achieving many of the other standards. I’m also certain that most of the injuries I’ve sustained over my career could be traced back to this error of laziness. The Appalachian State Cross Country Camp, I attending over the summers of my high school days, was my first experience with dynamic stretching. It seemed bizarre at the time, but is now just considered, the way.
A fluid stretching routine after an easy jog or brisk walk is the way to go. Dynamic stretching, unlike static stretching, is a safer and better option. Static stretching, the old school way we were always taught growing up, should be reserved until afterwards. Many of the moves performed during this routine are very similar to their static counterparts but separated by bouts of skipping or one to three steps. Each stretching motion is only a second or two, but repeated a handful of times, while covering a distance of 10-40 meters. Shown below are a few dynamic moves commonly used by runners and other athletes.
Even if you have already progressed to a place where you are able to run for the desired distance, without a walk break, you can still squeeze in the “Run/Walk method” from time to time. This is a great way to keep your easy days EASY and your hard days HARD. I often struggle with running easy enough, on my recovery days, between workouts and long runs. Seven minute per mile pace has long been engrained into my body, as what an easy run should be. However, there is a major difference in fitness level when comparing my current state against my high school and college self. Seven minute pace back then might have been too easy of a pace for my off days but is likely, too fast for me now. Forcing yourself to run for 3-5 mins and then walking for a minute at a brisk pace will help regulate this issue. I’ll often run with my watch only showing heart rate or power output (connected to Stryd Power Meter), so that I don’t worry about pace. This allows me to better see and feel the feedback my body is giving me and how I’m adapting to the training.
Every other day or every 3rd day
Don’t overdo it, especially at the beginning! The biggest mistake most new runners/ fitness enthusiasts make, is going too hard and for too long. The early motivation and desire to improve, causes this to compound. Experiencing an overwhelming desire to improve can cause us to dive in as if we had been training consistently for years. A great way to manage this excitement is to hold yourself to a strict, every other day or every third day, run/walk for the first 2-4 weeks. If you must do something on the non running days, it would be more beneficial to get in strength, mobility and core work. Strengthening the major muscle groups and core along with getting your body working in a more efficient manner, are just as important, if not more important, to keeping you fit and healthy longer.
Work your core
Running alone is not enough. Even at the recreational level, runners should mix in a few core strengthening routines, each week. This can include moves such as: planks (prone, lateral and supine), glute or hip bridge, clams, hip circles, leg raises and v-ups to name a few. Stability exercises are also a big part of fending off injury and keeping your core and legs solid. The more you can mix athletic movements into your fitness routine, the better off you will be. See a few examples below and click here for a Free pdf of a post-run, core routine that I use.
Next up, the third and final piece to this extremely long blog post, ill get into some options for cross training and into the “tech” available to us for training and tracking. Also, I’ve already finished the final piece of this so you wont be left on the edge of your seat, holding your breath for months, like you had to for this one! 🙂
I’m a Certified Personal Trainer and offer personalized coaching services to fit the needs of runners and athletes of all kinds and at all levels, both local and at-a-distance. Follow me on social media @adamsruns or visit adamsrunning.com.