Breaking Down Barriers
Catherina McKiernan’s guide to getting started
RUNNING is the time when my mind is at its clearest. It brings me to a peaceful place. I get a feeling of confidence, well-being, energy and motivation when I run. I come up with good ideas and solve my toughest problems.
Running can transform your life and improve the way you feel in body, mind and spirit. In the hectic bustle of everyday life, many people have trouble finding time for themselves, time to think and find peace. Running will become a time you look forward to each day and help reduce your stress levels.
Physical activity is better than any drug for improving cardiovascular health, bone strength and mental health. As we get older it is important to exercise to keep us young and vibrant.
Our bodies start to lose muscle mass as early as the age of 30 and exercise can slow this down. The ‘good’ stress of training makes muscles stronger and bones thicker. As an added benefit, physical activity elevates mood, decreasing both anxiety and depression. One of the great things about running is that there is no age barrier and we can lace up the runners at any age.
If you have just decided to start running, the most important thing to remember is you need to have a plan; you need to build up gradually.
The best way to become a runner is with a run-walk programme. Begin by adding small segments of running into your walking. Plan your schedule so that you are sure to set aside time to devote to your new running routine. You can reap great fitness rewards with just 30 minutes a day, five times a week. That might seem a lot, but you will be surprised at how you adapt.
Don’t go too fast, too soon. Many runners make the mistake of running too fast or too long at the start. Allow your body to get used to running and your endurance will improve over time. Our bodies are amazing machines and can endure more than we realise. Start slowly, be consistent, gradually build it up and your body will adapt.
Don’t expect to see much improvement if your training is erratic and irregular. You have to run regularly to condition your muscles and become fitter and stronger.
Here are some pointers I think will help you on your journey . . .
EQUIPMENT
The beauty of running is in its simplicity. All you need is a good pair of shoes. My advice is go to a specialist running store and try on a few pairs of shoes. Whatever fit like a glove on your feet are the ones you should buy. No one can tell you how comfortable your feet are, only yourself.
TERRAIN
My preference is grass or forest trails but I know this is not possible for everyone. My advice is to vary the terrain and try to stay off the hard road surface as much as you can. Avoid running on the camber (slant on the side of the road) as this can cause injuries as your body is not balanced. A good training ground has a mix of flat and hilly terrain.
HOW FAST SHOULD I BE GOING?
Running will certainly feel challenging at first and you will be
AN OBJECT AT REST TENDS TO STAY AT REST AND AN OBJECT IN MOTION TENDS TO STAY IN MOTION NEWTON’S FIRST LAW OF MOTION
slightly out of breath. This will get better as you become fitter. Focus on the enjoyment. Don’t focus on how difficult it is. Think about the beauty of the surroundings as you run. Enjoy the quiet and solitude.
RUNNING PARTNERS
Running should be fun so don’t be afraid to use outside assistance to keep the fun factor high. Organise to meet someone for a run as it is a great motivation to leave the comfort of your chair. The run will go by much quicker when you are talking with a friend.
HILL RUNNING
Running hills is a great way to improve leg strength. It does not have to be a steep hill. When you run up a hill, shorten your stride and pump your arms from your hips up to your chin. Really drive with the arms and use your upper body to get you up the hill.
TRAINING DIARY
Keeping an account of your training can be a great motivation. You can look back and see how much you have done and the progress you are making. Some items to consider recording are duration, effort level, food and drink consumed, weather and how you feel.
ENTER A RACE OR PARKRUN
Setting a goal to run a 5k is an excellent way to stay motivated and true to your running routine. Local races attract people of all abilities and provide a supportive and encouraging environment to complete a goal.
WHAT SHOULD I EAT
You don’t need a special diet or need to eat anything other than what is healthy for most people — real, whole foods. Running burns a lot of calories but that doesn’t mean you can eat whatever you want. If you are trying to lose weight by running, you might actually eat more if you get hungry from your runs. I would resist the urge to eat more; just eat moderately. Eat sensibly: healthy, high energy foods, plenty of fruit, vegetables, wholegrains, fish, meat, chicken and dairy. Try to balance the percentage of fats, carbohydrates and proteins. Make sure to drink plenty of water during the day.
PRACTISE GOOD RUNNING TECHNIQUE
Posture is the most important aspect of good running form. Some people develop bad habits and hold a lot of tension in different parts of their body. In developing these habits we lose the natural posture that is central to good running form. Stand upright and tall, putting your hand above the crown of your head. Now try to touch your hand by reaching up with the crown of your head. It will feel like you are lengthening the back of your neck. Keep your head and neck in line with your spine and your chin slightly tucked. When you have good posture your bones, ligaments and tendons are supporting your body weight. This allows your muscles to relax and energy to move freely through your body.
LEANING YOUR BODY AS ONE UNIT
When you see children running you think that they are going to fall over. As we get older we run in a rigid, upright position. We want to lean our whole body forward as one unit from our ankles, feeling our centre of mass ahead of our foot strike. In doing this our stride is long behind instead of reaching out in front, which causes a braking affect with every stride. By this I mean letting your whole foot land on the ground underneath you. Take short, snappy steps and avoid reaching forward with your legs. A lot of people hold tension in front of their ankles which creates a heel strike and causes running related injuries like calf strains, shin splints, achilles tendonitis, foot problems and a lot of pressure on the knees. We need to keep our feet landing underneath our body and relax the front of our ankles. Don’t reach forward with your feet, instead allow your body to fall forward ever so slightly and feel your stride behind you. We should feel the sensation of the road passing by underneath us as opposed to hitting it hard with our heels.
RELAXATION
Relaxation plays a huge part in good running form. You can run fast using far less energy if you relax. During training and races you have to stay mentally positive. If you focus on the discomfort you will instantly slow down. Instead, when you feel fatigued focus on relaxing your body and checking on your form. Most runners fail to realise the tension they hold in their bodies. This causes improper running form that in turn leads to decreased performance, tiredness and even injuries. Get into the habit of scanning your body to detect where you have tension. The most common places where people hold tension is in the shoulders, middle and lower back, lower legs and ankles. The oxygen supply becomes restricted to the muscles and as a result they get tired and sore. I can guarantee the more you relax while running the longer and faster you will be able to run. Talk to yourself and encourage your body to relax. It is a great feeling to be in the zone, so that once your body relaxes the same thing happens the mind. Keep your body in check as you glide along. It makes for a much more enjoyable run. Running gives you a great feeling. In the beginning it can be difficult, and there will be times when you feel like stopping. You can beat that little negative voice inside you that wants to stop. Running will teach you to overcome your doubts and negativity, and help you to new heights for life in general. Be thankful for the ability to run.