Learn to run this summer
Training for Round the Bays? Picking up running as an adult can be a minefield. Here are some tips for dodging the most common pitfalls. 1) The 3-Week Hurdle
Running will be hard when you start. It’s the same for everyone. Make a commitment to run three times per week for three weeks. This allows our bodies the time to adjust to the new training. By the fourth week it should feel more comfortable. 2) Too Much Too Soon
Over-eagerness is the runner’s greatest enemy. It’s why 80 per cent of runners get overuse injuries every year. Run one longer run per week, only increasing that run by 1km (or 10 per cent) each week. 3) Rest Fitness doesn’t improve when we work out, but only when we rest after working out. Take two to four rest days per week and a dropback week every fourth. 4) Walk and talk
The majority of your training should be done at an intensity at which you can still talk. If you find you can’t talk and run, start by walking and include increasingly longer and more frequent running portions. Be patient.
Get friends and family to support you in your running goals. Better yet, get them to join you.