New year, new you right? A new you who drinks green smoothies and makes their bed and runs. You’ve bought the new trainers, the new gym wear and downloaded all the apps but now it’s crunch time. and we’ve got some tips to help you on your way.
Run in small intervals
We know you probably want to go all out as soon as you’ve got your new trainers on but as a new runner you shouldn’t run the whole distance in one go. Walk between intervals to allow yourself to recover. Try running for 2 minutes then walking for 2 minutes and increase your running times by one minute everytime you go for a run.
Don’t start out running too fast
Your body has to get used to not lying on the couch and eating the Christmas chocolate. Many people start running too fast and overexert themselves and most likely spraining an ankle. You should start running at a pace where you can still hold a conversation as this is moderate enough to ease you into running.
Recovery is important
Even if you felt like Usain Bolt on your first run take a day off but your body needs to rest and recover. Schedule your runs so you’re running one day and resting the next. A training plan can help you achieve the best results and recover properly.
Choose the right surface
Running on different surfaces changes the workout. If you’re running on tarmac or pavement is ideal for fast running because there’s even terrain and you’re less likely to trip or turn an ankle. it can be hard on your joints so you can try running on the forest floor/ park but the likelihood of injuring yourself on an obstacle is increased. A sandy surface increases the train on your muscles but you run the risk of straining your calves. A treadmill allows all-year-round training and good cushioning but because the belt moves you alter your form.
TOP TIP
Stitches are a very real thing when running so the best way to bust them is to avoid solid food and only drink little bits at a time. If you do get struck down with a stitch then take a break and walk. Breathe steadily and press your hands against the side that hurts.
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