Ever thought that you wanted to run? For fun, fitness or even a little competition?
Whether want to get out there and run as fast as you can or for as long as you can, you’ll be more likely to stay fitter and stronger if you gradually increase your time and speed.
Interval training is a great way to start building fitness and strength. It’s often advised to start with walking and then add in some running and then slowly increase your distance. The key to any running program is consistent progression but in order to do this without injury or soreness be sure to increase only one aspect of your program at a time; run longer or faster or uphill even- but don’t try to do it all at once.
When you start up a running program it’s important to consider a few things before throwing your trainers on.
If any of these sound like you then it would be advisable to check in with your GP or Osteopath before you start:
- Are you in good health?
- Have you ever had problems with exercise before like dizziness or chest pain?
- Any previous injuries to the hips, knees or ankles you haven’t dealt with etc… (They like to come back and bite you!)
If it’s a lifestyle change you’re after, it can be difficult to know where to start but rest assured you’re already heading in the right direction because an active lifestyle is the key to feeling fit and strong!
If you’re starting from scratch or have only limited activity in your week then it’s important to start this process with a slow and steady build . There are some great apps to get you started and help keep you motivated…some of our favourites are C10k and MapMyRun.
While you’re downloading apps try also getting a couple of strength training ones that you can do at home. This will help with getting your glutes activated or your calves nice and strong- giving you the best chance to run injury free from the get go.
It also might be worthwhile to have a think about what your running goals are? Is it to increase cardiovascular fitness or do you have a particular fun run in mind.
If it’s the social aspect that you’re after then there are plenty of running clubs and groups out there if you don’t want to do it alone.
You should also make sure that you get yourself a good (suitable) set of running shoes prior to starting so check in at your local running store and get fitted for the best trainers for your feet. While the evidence for trainer selection is a little dubious to say the least, there’s no better motivation for a run than a shiny new pair of kicks.