New to running…
Dos:
Shoes: Invest in a good pair of running shoes if you are going to be consistent with running. The cushioned soles will protect your ankles and support your mobility. A good pair of shoes will be more durable and will last longer.
Attire: Depending on how you feel during the colder seasons, warmer attire is based on your personal preference. If you run when it is dark or when the weather is overcast, use bright or reflector colours to be visible. Stretching: This is important before and after a run to help relax stiff muscles, prevent muscle cramps, increase mobility and prevent injuries. Pace: As a beginner, start off slowly and ease into a run. Your body needs time to adapt to the new stress and moving at a faster pace. This will also help prevent an injury or sudden fatigue. Water: Always stay hydrated. Water helps regulate the body’s temperature, brings energy to the cells and cushions the joints. Before a run, drink a few glasses of water. If you plan on running a longer distance, carry a small bottle of water. Company: If you are a younger or older first-time runner, run with a friend or family member for the first runs. This is to be safe and until you feel confident and stronger. If you are younger, then always run with someone.
Zain Ramsden
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Don’ts:
Eating schedules: Eat something light and healthy before a run, for example, a handful of nuts or a banana. This will fuel your body with quick energy and help you get through a run. Never eat a big meal before a run. This will make you feel sick and give you cramps. If you run at an earlier time, then running in a fasted state is fine but ensure you have a pinch of salt to provide your body with potassium to help prevent cramps. This will be based on personal preference.
Over-training: Listen to your body, and rest when you need to. For the first few weeks, run every other day until you can build up the stamina and endurance for daily runs. Never run if you are injured or have health conditions that could be triggered by a run. Your recovery is key.
Break time: Depending on how you want to progress with your running, it is important to be as consistent as possible. Every day is a new day to get better, get fitter and get faster. So keep at it. This is where you will see progress.
Ramsden, who is based in Durban, is a certified personal trainer and online coach. He is also a brand ambassador for the Gateway Theatre of Shopping. Follow him on Instagram, @ z_ramsden and Facebook, Zain Ramsden.