8 Tips For Getting Started In Running
Have you decided to get back in shape? A well-structured running program is ideal for any beginner to build strength and endurance. But before jumping into your sneakers, read the advice of our running expert Sascha Wingenfeld carefully.
1. START WITH SHORT INTERVALS
Instead of starting out by running long distances all at once, divide your run into several intervals. “Start with short intervals and walk in between to recover,” recommends Sascha Wingenfeld. After a while, you will be able to extend your sessions and reduce the walking time: start by alternating 2 minutes of running and 2 minutes of rest, then increase by one minute with each new workout until you can run the whole distance in one go, without the need to walk.
2. DON’T START TOO QUICKLY
Your body has to get used to the stress and strain of running. Many beginners make the mistake of starting too quickly and pay the price after only a few minutes: frustration, overwork, pain and injury are just some of the consequences of overambition. So try to run at a moderate pace at which you could carry on a conversation without getting out of breath. “Even if you feel like you’re growing, keep the same pace throughout your workout. Only by giving your body enough time to get used to this new workload can you improve your performance over the long term. ”
3. YOUR BODY NEEDS TO REGENERATE
Your first running session went well and you have only one desire: to start again? Awesome ! But still give yourself a rest day before your next workout: your body needs to rest and recover. “It has to adapt the cardiovascular system to these new demands and prepare your muscles and bones for the next workout,” explains Sascha. So always plan a rest day between workouts so you can get the most out of your efforts and avoid overuse injuries.
4. RUN NATURALLY AND TAKE SMALL STEPS
It is quite normal at the beginning not to have the right running technique and therefore to waste a lot of energy due to bad posture or a bad stride. Your body will develop the coordination needed to perform this complex sequence of movements with each new mile you travel. “Try to run as relaxed as possible and without too much effort. Small steps are more effective than long strides which will slow down your run with each step on the ground. ”
5. CHOOSE THE RIGHT SURFACE
Many beginners wonder what kind of terrain they should run on. “It all depends on the purpose of the training. “But as is often the case, varying the terrain is the best thing to do:
On asphalt: ideal for running because you are unlikely to twist your ankle. “But this type of surface does not spare your joints since this coating does not cushion your steps,” explains Sascha Wingenfeld. “Asphalt running is therefore only recommended for light runners in good physical condition.”
In a park or in the forest: the ground is soft and therefore offers good cushioning. But the risk of injury is higher due to stones, roots and bumps.
On the sand: ideal for working your muscles and forcing yourself to lift your feet. But be careful not to overwork your calf muscles.
On a synthetic track (more commonly called tartan): ideal surface for performance because it is both elastic and hard. Negative point: this kind of terrain can hurt your Achilles heel. ”
On a treadmill: this allows you to train all year round with good cushioning. “But this type of training requires you to change your running form due to the mat moving under your feet. ”
6. DON’T BE DETERRED BY THE SIDE STITCH
It is one of the worst enemies of runners. Avoid eating anything solid within two hours of your workout and only drink small amounts. If you suddenly feel a stitch in the side, take a break and walk. “Breathe calmly and in a relaxed manner. Press your hands to the painful side. “Don’t start running again (or really slowly) until the pain is gone.
7. TAKE CARE OF YOUR BODY
Running engages your whole body. “Your core is the control center for your movements. Through it, the swing of your arms will determine your lower body movements, including your stride length and pace. “In order to run effectively, your core muscles must be well developed to provide you with good stability. A strong and muscular body is essential in running to avoid injuries and improve performance. That’s why I recommend that you incorporate strength training into your workout routine.”
8. BET ON CROSS-TRAINING
Your heart loves variety, and doing different types of sport will help reduce the stress that running puts on your joints and spine. And in addition, it avoids monotony and boredom, which is very important to continue running with motivation.