06 March 2015
Quick & Easy Advice on How to Start Running
There seems to be so much about running in the press at present – is it or isn’t it good for you …. blah blah!! The press like to take a subject and make something out of nothing so if you heard it was bad for you just ignore it as its the easiest exercise for you to get back to AT THE RIGHT TIME!! This is much more for the more post natal of you as no one who has given birth, whether you ran during pregnancy or all the way up to pregnancy should really think about running before 10 weeks post natal. Only those who ran/trained in pregnancy could think about running at 10 weeks (usually it’s nearer 14 weeks) and again that is as long as your pelvic floor is ok – no leakages! Also if you’ve got bad split abs you could potentially make them worse.
Lecture over!! Runners or those with toddlers or older babies. Thinking about running? If so here is a quick & easy beginners guide as to how to get running & what you need.
1stly – do get a decent pair of trainers. Up & Running, Easy Runner & Moti are all expert running shops and will assess your running technique.
2ndly – if you can get a friend to start with you it is great to help motivate each other. You both put it in the diary & stick to it — no don’t agree to go to the pub instead if its raining!!
3rdly – start gently. Walk the 1st 5 mins to warm up, jog for up to 2 – 5 minutes, walk 2 minutes & repeat this so you are out there 30 minutes. Aim to do this at least 2x a week
4thly – build up gently. They say only increase it by 10% each week, so just start to build up from 5 minutes to 8 minutes and then when fitter start to lessen the recovery time to 1 1/2 mins to 1 minute.
5thly – when you can run for 30 – 40 minutes then you can start looking at doing some easy intervals where you include some 15 second hard bursts in your run.
Lastly – to stay injury free and motivated honestly, just build up slowly. If you are ill or go away on holiday and break the habit make yourself/running partner get back out there. Also please, please do some glutes exercises – the Bridge – squeeze that bum, the Clam, side leg and back leg kicks – squeezing the bum.
If you can run for 30 minutes and want to run with others get in touch and come and try my lovely, friendly ladies running club on Thursday nights (6.45 – 7.30pm). A really lovely bunch of ladies, many with children and who have become friends and now meet up to run with each other. Contact me beforehand: firstname.lastname@example.org