Introduction
Running is like most things in life, the more you put in, the more you get out. However, hard work is only one-side of the coin, it also pays to be smart. I was ignorant when I started running many years ago, and I shunned the advice of experienced runners, creating avoidable setbacks for myself further down the line. Don’t make the same mistakes I made, learn from my experience and implement these tips to maximise your running potential and enjoyment.
Slow And Steady Wins…
In the initial few months of running, your focus should be on duration, not pace or distance. Don’t kid yourself, you aren’t going to break the land speed record on your first outing. Prioritise building time on feet, by doing walk/run intervals, and gradually increase the time spent running, and decrease the time spent walking. If you do this, you’ll find that as your ability and confidence grows, your speed and distance will naturally begin to improve.
When I started running, I foolishly prioritised speed and distance, which ultimately led to mental frustration and physical injury. As I chased unrealistic beginner distances and average speeds, I did not allow for my biomechanical system to slowly adapt and develop to the physical stresses of running, which eventually culminated in shin splints. This neatly moves us on to...
Recovery, Recovery, Recovery
Recovery is a massively neglected by many runners. Running performance improves when you train consistently, but consistent training requires effective recovery. Due to the high-impact nature of running, completely avoidable overuse injuries can occur when you don’t allow for adequate recovery (such as shin splints, achilles tendinitis, and plantar fasciitis). You have to respect the recovery process. Ultimately, it simply boils down to stretch, scran, and sleep. Keep it simple.
1. Stretch/Prehab
A simple static stretch routine at the end of your session will help aid recovery for two reasons. Firstly, it will increase the range of motion (ROM) in your muscles, stopping them from becoming tight, thus reducing your chance of injury. Secondly, stretching can help increase blood flow, which helps to reduce lactic acid build-up. Aside from stretching, also try to incorporate some lower-limb exercises into your existing training routine to strengthen these areas, which will help to prevent common running injuries. The two I would prioritise are seated calf-raises to strengthen the soleus muscle, and tib raises, to strengthen the tibialis anterior.
2. Scran
I’m not going to patronise you and state the obvious about healthy eating. But specifically in relation to running, there are several key points to bear in mind. New runners should focus on effective fuelling and hydration. Overall, aim to consume a carbohydrate-rich meal 1-2 hours before running to ensure you have sufficient energy levels. During longer runs, consider electrolyte-rich sports drinks and gels to replenish lost fluids and maintain energy. After your run, consume a meal rich in both carbohydrates and protein to aid recovery, and onboard plenty of liquids to ensure you rehydrate properly. However, always pay attention to your body's signals for thirst and hunger and adjust your intake accordingly depending on circumstance and environment.
3. Sleep
In relation to recovery, the majority of muscle repair and growth occurs during sleep. However, I cannot overemphasise how crucial sleep is across all aspects of life. Basically, short sleep predicts all-cause mortality. In other words, the less you sleep, the sooner you die. Make sure you’re hitting 7-9 hours per night.
Beyond these basic three principles there are many other recovery methods, technologies, and gadgets, from simple foam rollers all the way to lavish cryotherapy chambers. However, whilst you’re still finding your feet, I urge you to just focus on doing the basic things well. There will be room for exploration and experimentation as you progress.
Invest In Decent Wheels
Finally, we go from recovery to protection. In the same way you wouldn’t put shit tyres on a Ferrari, why would you run in shit footwear? If you’re serious about running and want to maximise your potential and comfort, invest in a good pair of running trainers. This doesn’t necessarily mean the flashiest or most expensive trainers, but instead take time to find a pair which suit your particular running style and foot shape. Think of it like when Harry Potter was taken wand shopping, he tried dozens of unsuitable wands in Olivanders, before eventually the right one chose him.
Summary
If you’ve just embarked on your running journey, or are about to start, implementing these three key principles will get you a long way. Don’t fall into making the same mistakes I made, which needlessly cost me time and progress during the early stages of my running. For a more comprehensive one-stop shop on the basics of running, including an 8-week training plan you can follow to the letter, download my free ‘Beginner Running Program’. Link below.
https://eddierexfitness.com/products/beginner-running-program-free-ebook