On your marks, get set and go!
In part two of her guide for newbie runners, Samantha Bluemel helps you get race fit for summer.
You’ve got yourself motivated enough to start a new running routine, even getting a visit in to one of those stores that actually make you run to match feet to perfect shoes.
It’s time to begin, with the first step outside your front door posing the largest challenge yet – actually running from A to B.
Starting is the hardest bit, but with a few pointers you’ll be hitting a half marathon in under two hours in no time.
START SMALL AND USE MAP
I won’t claim run-pro status, far from it, and the first thing I tend to rely on is a good mapped course to make sure I know exactly how far I’m going, and just how many boasting rights I’ve earned when I get there.
Start with 2-3 kilometres and allow yourself to run about 100 metres before slowing to a walk, repeating the pattern around the whole track you’ve chosen. Use the same method for the first few runs and push yourself to run further between walking stints each time.
After a week or so start making small, regular increases, regardless of whether you’re making it around the whole track without walking. Increasing your distance will increase your stamina (even when you take breaks), and going back to the original 2-3km track will soon seem too easy.
HOW OFTEN?
At the very least you’ll want to schedule two runs per week for noticeable improvements, ideally in tandem with another form of exercise.
If you’re only running you’ll make the most gains in fitness, distance, speed and endurance with at least three runs a week – it’s a good idea to include one run out of the three which is a couple of kilometres longer.
For ultimate envy-inducing fitness habits, try running five times a week and watch as the kilometres fly by.
With running, it really is a case of the more you do it the easier it becomes, and from beginner status the improvements don’t take long. Again, make sure to track your progress each time to keep motivation levels up.
RECOVERY
The most important thing to remember through any new fitness programme is to look after your body during and after the workout. With running you want to make sure you’ve got comfortable, supportive shoes to cover the ‘‘during’’ part.
Afterwards, take at least 10 minutes to stretch out your calves, hamstrings, quadriceps, glutes and core, releasing built-up tension and improving muscle flexibility. This will also help to strengthen the tendons and ligaments around your joints preventing injury and reduce pain-factor the following day.
Complete your post-run routine with a protein fuelled brekky and plenty of fluids to replenish the body and promote muscle repair and growth, and you’ll find yourself well on the way to athlete status.
Samantha Bluemel is a group fitness instructor and wellbeing writer from Move Eat Play. She is doing her own training for the Auckland Half Marathon.