A word from one of our sponsored community groups “The Runners Hub” run by Coach Paul Woolard.
“Anyone can run. You don’t have to run a marathon to say you are a runner. Running is a mindset,a feeling, unique to you…something you feel, it isn’t defined by an event, distance or time.”
We all know that running is one of the most efficient ways to achieve aerobic fitness, but have you considered it can also help you play with the kids, walk through Europe on that travel holiday, stress reliever or manage various health conditions like diabetes or pre and post operatively.
But what if you have never run before? Where do you start?
- Make sure you have well fitted supportive shoes, consider talking to a podiatrist about what shoes would be best for you.
- Make sure you dress for the weather. Loose fitting tops and shorts allow the body to breathe. You don’t need fancy labels, just something comfortable to wear.
- Build gradually! Don’t rush out with a burst of enthusiasm and try to run your goal distance on the first day. Make a plan or seek advice for a plan for around 4-6 weeks
- Don’t run 2 days in a row when starting out.
- Join a running group! It has been well proven that exercising with others helps with motivation and accountability.
- Make it easy to become a habit. Work in kids, partners, social events. Have your clothes ready at the end of the bed or better yet, maybe sleep in them!
- Keep a training log to see your progress. It can be easy to get disheartened that things aren’t improving but when you look back you might be surprised!
- Listen to your body. Don’t run through pain. Seek advice.
- Set small realistic goals. Consider cross training options to help with your progress.
- Build a support team around you!
Start off with some structure and a plan to assist with building progressively. An example of a beginning plan might look like the following.
Remember that while there are some great gadgets out there to assist with your training, you don’t need lots of fancy or expensive watches or devices when you are running. Using a scale called the “Rate of Perceived Exertion” or RPE you can start out with these basic guidelines to get you started.
Long runs: Should be able to talk in full sentences to a full paragraph.
Medium Fast Runs: Should be able to speak a full sentence.
Short or track sessions: one of two words only.
By varying up your pace and distance your body is able to learn to adapt to different conditions and assists with building your muscle strength, cardio fitness and distance run.
While everyone has a slightly different running style and there is no one “PERFECT” way to run, this diagram gives you some quick technique tips to start. Remember to
keep your shoulders relaxed, avoid excessive trunk rotation, ensure adequate strength in your glutes and trunk, check for any strength imbalances right to left, reduce bouncing and maintain a fluid arm swing from front to back.
For any other questions or further advice, contact us at the Runner’s Hub via
Paul 0433832203 or Melissa 0418220718 or via email us at coachwooly@therunnershub.com.au or melmarshall@therunnershub.com.au or head to any of our website and social platforms www.therunnershub or @hubrunners on Instagram.
Happy Running!
