Running for beginners
Posted on Dec 11, 2007 under Running News |Here a few tips on running for beginners. We are Pontypridd Roadents, a running club for all abilities including beginners, as a club we compete in cross country, fell running, and road running events.
Before you rush out to buy all that kit, have a quick read through the running for beginners basics, that will help you start running, then run faster and further.
Benefits of running | What do I need to wear? | Do I need a special diet |
Running tips for beginners | Beginners running schedule | Now you can run?
There are many studies showing that running can reduce your chances of developing many heart, bone and physical conditions. It is proven to strengthen your heart & cardiovascular systems and helps to reduce your body’s excess fat.
In addition to the physical benefits there are clear benefits, that running to keep fit, can have a positive effect on your life. The feeling of achievement can also boost your self-esteem and confidence. It is also said to possibly improve your sex life, being fitter and less stressed, we are looking into that one!
Shoes
The most important thing you need for running is a pair of decent running shoes that suit you and your running style.
As soon as we put on a pair of running shoes they reduce the effectiveness of our feet, so it’s important to get shoes that match our running style as closely as possible.
Shoes are a common cause of injury, either from buying the wrong type or using a shoe beyond its effective life. There is no single ‘best running shoe’. You can get cushioned shoes, stability shoes, motion control shoes, performance training shoes, racing shoes and spikes.
Most running shoes usually last between 400 to 500 miles before the cushioning inside no longer performs, although from the outside they may look fine.
Running Clothing
There’s no set running kit: pick what you feel comfortable in. Depending upon your bank ballance, you may prefer to purchase tops & shorts made from material that is breathable and takes the sweat away from your skin.
It’s worth spending a bit more on this kit, as it
means that you will stay drier and more comfortable when running. Cotton
tee-shirts can get very heavy and cold when wet with sweat!
Women runners, will often choose Lycra shorts or tights; and non-cotton clothes help you stay drier. Women should also a high-support sports bra (the more comfortable you are, the more you’ll want to run!). This however comes down to a personal choice as to which one suits you the best, so again seek assistance at a specialist running shop.
Don’t put on too many layers in cold weather. If you pile on too many clothes whenever it is chilly you will feel nice and warm in the first part of the run, but then you will get too hot which will make the remainder of the run feel as if you are running in a steam bath.
Wear enough to keep yourself from freezing because within a mile you will soon warm up.
If normally wear sunglasses on a hot sunny day, wear them when you run as it’s just as important to protect your eyes when you’re running.
It is important to have a good and well balanced diet. Training for long distance runs can take a lot out of your body and it is therefore important that you replenish your body’s reserves.
On the dietary side, minimise the amount of fat in your diet; drink water with every meal; don’t skip breakfast; eat more often and don’t overeat at any sitting.
The fuel for runners is carbohydrates which are found in pasta,
potatoes, and bread to name but a few. Plus you need to add protein in your diet which can be found in Meat milk nuts ect
For some of the bigger races it is not uncommon for there to be a pre-race pasta party the night before!
You should wait for about two hours after a meal before running as this
will allow the for food to empty from the stomach, especially if it’s
high in carbohydrate.
If you don’t wait long enough, food will not be properly digested, raising the risk of abdominal cramps, bloating, and even vomiting.
Probably the most important thing is to drink lots of water. In normal conditions you can lose about 2 litres a day through the body’s processes. So get in to the habit of drinking plenty of fluids, not just while you are running but all the time.
Waiting to drink until you feel thirsty or until you start exercise is too late. When running your muscles generate heat and in order for your body to maintain its constant temperature of 37oC it sweats to cool the body down.
During prolonged running you body can lose between 1 to 2 litres of water an hour. It is therefore vital that you take on water during your run.
If you suddenly slow you to a crawl or you have bad runs on some days and good runs on others it may be because you aren’t drinking enough. On all your long runs carry a water bottle, or plan your route through areas where you can find water.
Topp
There are a number of tips to assist beginners to running.
Build Steadily.
To become a better runner you will have to increase the amount of time
or mileage you do. To push hard too soon will only lead to injuries and
exhaustion: this will not help help you improve. It is recommended by
many to not increase your overall weekly mileage by more than 10 per
cent or 2 - 3 miles. This rule applies to experienced runners too.
Warm up and cool
down. Running and exercise stretches your muscles and to stretch
a muscle that is unprepared can cause an injury. It is recommended that
5 - 10 minutes of walking or slow jogging is sufficient to prepare your
muscles for the hard work ahead. A similar process is suggested at the
end of your run to help your muscles flush out the lactic acid and help
your recovery.
Stretch.
After warming up or cooling down is a good time to stretch your
muscles. Having flexible muscles is one of the best ways to stave off
an injury. A lack of flexibility is a major contributor to several of
the most common running injuries. Stretching also helps to ease those
stiffening muscles at the end of a run.
Speed Work.
Speed work usually takes the form of sprinting short distances or up
hills. This helps to increase your pain threshold, stamina and speed
for those longer runs. It is considered a vital part of the training
for any long distance runner!
Walk or jog slowly for 10 minutes before your run and afterwards
walk for five minutes to cool down, stretch gently for another five
minutes and allow at least a day between runs.
If you find that running 40 minutes non-stop is well within your abilities - Congratulations, it’s time to join our running club on our training nights
Whatever your level of fitness you should be able to complete one of our schedules by setting aside about three hours a week for ten weeks.
In ten weeks you’ll feel fitter, more energised and you will be comfortable to run three or four times a week. Running will become part of your routine.
The answer to this one depends upon your own goals. Many people join our running club to maintain their fitness and to enjoy the social aspects with other similar minded people. You could revise your objectives by running longer and longer races until you finally go for the big one - the London Marathon.
However it is your choice as to how you progress your running. Don’t forget that running is a sport and it is important that you enjoy yourself, have fun and feel good!
You need to enjoy the running experience if you want to continue and succeed at it. But this can take time. You need to be patient. Running doesn’t always jump out at you as the greatest thing since sliced bread. Eventually though, you realise it is.