If You're New To Running

There seems to be a lot of people that are going out and pounding the pavement for the first time (in a while). This is a good thing! But it’s important not to bite of more than you can chew. The problem with people getting off the couch and going for a run is that they don’t consider the SKILL of running.⁣

If you’re a newbie, and you simply get up and go to the gym. You’re not going to be confident walking up to the squat rack and getting underneath a bar, are you?⁣

But because running seems to be something we do ‘naturally’, every man and his dog is confident to go out there and start running. There are a few problems with this.⁣

  • Running mechanics are crucial to staying safe and injury free.⁣

  • Depending on how sedentary you’ve been, your body is going to be taking on a shit load of new forces (particularly the lower limb, knees, hips, pelvis and low back).

  • You’re going to try and do more than you’re capable of.⁣

So how should we start running?⁣

Ideally you get a coach. A running skills coach. Not a PT off the street. Most personal trainers know sweet f*ck all about running mechanics. But that’s okay, there are plenty of great coaches out there that can help you with this.⁣

Start slow. Slower than you think. If you’ve never tried running before (or at least for a while). Don’t go out and run a 5km for time. Start by running shorter distances at lower intensities. As a newbie, when you get tired, you WILL compromise your form. Compromised form under fatigue = injury.⁣

Change your running surface. Flat asphalt road runs when you’re starting out are going to destroy your lower body. Hopefully, you’ve worked on your technique and you’re not…⁣

  • smacking your heel into the ground.⁣

  • stepping out in front of your body.⁣

  • chopping your arms across your midline.⁣

  • rotating through your core too much.⁣

  • looking at your feet.⁣

But if you are… maybe start by using hills to improve your technique. Hills are a great way to teach running mechanics without too much thought. Simply run up, walk down. If hills are no good, at least find a grassy surface so there’s less impact.⁣

#one22 #strengthcapacityresilience

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