Starting running

So, you want to start running? Good choice, it is the easiest form of exercise with no equipment needed (well, except a good pair of trainers!). It is also a great way of clearing the mind, increasing your energy levels, helping you sleep, reducing your body fat etc. Be careful though, if training is done incorrectly or the wrong foot wear is used, you can do alot of damage to your body (not trying to scare you).

What is your goal? Do you want to enjoy the benefits of running all year round injury free or do you want to train for a marathon and stop? Hopefully you answered yes to the first one. Running should become a part of your daily and weekly routine. We all need to do some sort of exercise 5 times a week, all year round (even just walking a every day). If you are looking to do a marathon, your days will be planned around training, eating properly and sleeping (with a bit of work in the middle if you have to). If you are just wanting to start running for health reasons the same applies to you. Now while this sound like a huge task, it isn’t. It is all about careful planning and changing old habits and routines.

Get a pen a paper out and breakdown your day into 24, 1 hour slots and put in the essentials like work, sleep, children, eating etc. You should have a few gaps left for running and training.  

Now you need to decide whether you will train in the mornings or evening or both? This is where it becomes a bit tricky, but stay with us. The next thing you should look to do is find out whether your muscles are ready to run and train. The easiest way is to have a full Kinetic chain assessment at Synergy Studio with one of their fitness and exercise experts. This will ascertain whether you have any muscle tightness or weaknesses that need to be addressed before you start running training properly. How many of you know people that used to run but had to stop because of injury?  

15 laws of training-

1.    Train frequently, all year round

2.    Start gradually and train gently

3.    Train first for distance, only later for speed

4.    Don’t set your daily training schedule in stone

5.    Alternate hard and easy training

6.    At first,  try to achieve as much as possible on a minimum of training

7.    Don’t race when training or run at race pace for distance above 16km

8.    Specialize

9.    Incorporate base training and peaking (sharpening)

10.           Don’t over train

11.           Train with a coach

12.           Train the mind

13.           Rest before big race

14.           Keep a detailed log book

15.           Understand the holism of training

The 15 laws of training are reprinted from running coach Tim Noakes- Lore of running.

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