Learn to run this sum­mer

Central Leader - - NEWS - By HAY­DEN SHEAR­MAN

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.

Newspapers in English

Newspapers from New Zealand

© PressReader. All rights reserved.