Running for Beginners - How to Get Off on the Right Foot (Cross country running tips)
August 1st, 2008
The early stages for anyone taking up running can be tricky. Get it wrong in the early days and you could be put off this excellent activity to keep in shape. But if you can get it right, it could be the start of a beautiful relationship between you and simply one of the most rewarding of all activities; running. Running is an ideal symmetrical activity for keeping fit and healthy. However, it is common for people to blame running for injuries rather than accept that it may be how they run that is at fault. We assume that to run is just a matter of putting one foot in front of the other with no specific skill required. Unfortunately, this is not the case as observing any group of runners can prove. What should be an ideal way to improve and maintain fitness is often the cause of many problems.
A large percentage of runners, whether running for fun or as part of a training program, do not seek coaching. We assume it is within our ability to run as we did when young. However we cannot suddenly change our body and attitude when going for a run. How we use ourselves during the day will have an impact on running.
As with taking up any new sport the best advice is to take it slowly - even more so for runners. The last thing you need to happen is to get yourself injured and therefore unable to take part in any sport. In the beginning it should be a gradual progression until you can maintain your form over greater distances. Remember, you are in it for the long run! (Sorry)
Here is a brief checklist for anyone considering taking to the road.
It is advisable before you start running to check with your doctor before undertaking a new activity.
2. Once getting the all clear take a trip to a reputable running store to find the most appropriate running shoe for you. This is worth doing whenever you change you shoes as your style may change and a different shoe may be more beneficial.
3. Now you’ve got your shoes and a ringing endorsement from your doctor you will need the right apparel. Modern technology has developed superb light materials for runners that will take the sweat off your body so you barely know you are wearing it. Be sure to cover up in the winter to prevent injury.
4. Buy yourself a diary or set up a file on your PC to keep a record of your running.
5. You are now ready to get out there and put your new kit (and yourself) to test. Select an area where you feel safe and without any steep gradients - save these for later! Don’t be concerned about speed or distance to start with. For now it’s about developing a style that will prevent injury and promote efficient technique.
6. Your first few runs are about getting to know your level of fitness to determine your training program.
7. If you have not previously been active I suggest you alternate between walking and running. For example, run for 2 minutes and then without stopping, walk for 3-5 minutes. The run for 2 minutes etc. You can use the walk to recover your breath and also to observe that you are not adding unnecessary tension to your frame. Use a heart rate monitor to ensure you keep within a safe rate for your age - the monitor will come with advice about age and heart rates.
8. Aim to do the walking/running routine for about 20 - 25 minutes initially. It is important to take your time when building up the time and distance. You do not want to over-exert yourself in these early stages.
9. Over the next few weeks look to build up the time of your walking/running program and slowly increase the proportion you are running (again don’t be concerned about the distance).
10. Don’t run on consecutive days at this stage, also allow for a rest day from running. If you experience aches or pains take a rest before going out again. If it persists get advice from your doctor or physical therapist.
11. Aim to run around 3 or 4 times a week and vary your runs. Do not let your routine be the same for every run as it can become repetitive and your body will not benefit. Try shorter faster runs and jog in between to recover.
12. Once you can run for 30 - 40 minutes non-stop without exhausting yourself, you may want to look around to join a running club. They will have groups to encourage beginners and coaches at hand for guidance. You may also want to enter a properly organised race to give you a target to aim for.
13. A word about treadmills. Personally I do not like running on treadmills because a) I prefer to run outside and b) you use slightly different muscles when on a treadmill. In my view it doesn’t benefit a runner to mix. Either use a treadmill OR run in the open.
14. I can’t stop at 13 so here is one more tip about running for beginners - remember to enjoy it! Don’t be afraid to experiment and try new techniques, always keep an open mind.
Roy Palmer is a teacher of The Alexander Technique and has studied performance enhancement in sport for the last 10 years. More information about his unique approach to running can be found by clicking Running for beginners
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