Running Injuries - February 2010

After the holiday period, many people will be looking to lose weight and may either take up or resume running again.  This months topic is about getting started and we hope you find the information both informative and beneficial.

Running is exercise that can be enjoyed by anyone, at any age.

Whether running in the gym, outside, for pleasure or to train for something in particular, it is important to make sure you have taken precautions to avoid injury and get the most out of your running as possible.

This newsletter will give you some hints and tips on how to enjoy running to the maximum and get fit in the process!

Walk before you run

Not many people can run a full mile the first time if they haven’t run for a while so don’t even try to. You will get discouraged and quit. Instead, mix running and walking. Start off by running for 30 sec and then walking for 90 seconds. Repeat this for a total of 20 minutes. Once you can do this, try running for 45 seconds and walking for 45 seconds until you reach 20 minutes and then move onto running for 90 seconds and walking for 30 seconds. Then, start building up the minutes of comfortable running until you can do 20 minutes without walking.

Talk test

You should try to run at a comfortable relaxed pace. An easy way to test this is to have a conversation with your running partner, or an imaginary one. You should be able to speak without gasping or feeling out of breath. If you can’t, slow down and remember, don’t be afraid to walk.

Time not distance

Your first priority is to build up your endurance not your speed, so increase you time once you have achieved the magic 20 minute mark to 30 (then 40, and so on until you have reached your goals).

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Tortoise and the hare

Don’t worry about anyone else

You have taken up running for yourself so don’t start comparing yourself to everyone else. If you do decide to run with someone, make sure that they are of similar ability to you.

Avoid injury

The key is not to over do it. Most running injuries are caused by continuing to run too fast, even when your body starts to tell you there is something wrong. Try to run about three times a week but don’t be afraid to rest if your body is sore. There are many different types of injuries that runners get but the best way to keep most of these at bay is to stretch and warm up gently first, and run comfortably at a sensible pace, and to ensure adequate rest between sessions.

Eating a healthy balanced diet.

Don’t skip meals because you think you will lose weight faster. Instead, you just force your body to run on empty and you won’t make the steady progress you are after.

There are endless options of running sessions and advice in all the areas mentioned above but these are the key basics to getting you started. If you want to find out more, try contacting your local running club. Remember, ‘slow and steady wins the race’ and enjoy yourself. There is a world out there to be run!

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