Part 1 – It’s not too late to lace up: let’s get ready to run
Summer has arrived, and with the appearance of short sleeves and hemlines, you might be thinking about that promise you made at the start of the year to get fit. Don’t despair, it’s not too late to get started and turn 2017 into the year you started surprising others and made yourself proud.
Running is a sport that has experienced a boom in popularity in recent years, and there’s never been a better time to lace up your trainers and hit the pavements. When you consider the benefits of running, it’s no surprise that so many people of all shapes, sizes and abilities have taken those first steps to achieving their goals:
It’s free – chances are, you already have the kit. Comfortable training shoes, loose sports clothing and a bottle of water are all you need to get going. There are no gym fees to pay, no fancy gadgets and you’ll get amazing value from the great outdoors.
It’s convenient – if you have a busy schedule, you don’t have to worry about missing a class as the pavements and trails are always there, waiting for you. Running is a great activity to fit around work and family commitments, and you can do it whenever it suits you.
It’s effective – with running you can see results quickly. Whether its running that little bit further or faster each time you leave the house, you’ll start to see improvements fast if you stick at it. If you have weight loss goals, running will have you burning more calories than many other forms of exercise.
It’s good for your physical health – regular running has been shown to reduce the risk of chronic illnesses such as diabetes, high blood pressure and stroke
It’s good for your mental health – running is an effective way to relieve stress and it can have a positive effect on self-esteem and sense of achievement.
With so many reasons to get going on your running journey, we’ve put together our top three tips to help you start off on the right foot:
Prepare to succeed:
If the shoe fits: Ensure you have some well cushioned supportive trainers. Visiting a specialist running shop can help you identify the best fit and shoe for your feet. It’s recommended that you replace trainers every 300 miles once you start training as the shoe’s support and cushioning will wear over time.
Doctor, Doctor: You may need to check with your doctor that you are medically fit to begin exercise, if you:
– have any medical conditions that can be affected by exertion e.g. high blood pressure
– are 40lbs or more overweight
– are over 40 years of age and are completely unaccustomed to exercise
Unless you have absolute medical risks or unstable medical conditions doctors will generally encourage you to begin a progressive exercise programme. But it’s always worth checking beforehand.
Choosing a training plan: Start by choosing a goal, something realistic and achievable to begin with. Many people start with a 5k distance (approx. 3 miles) and there are many training plans available online. If you use a smartphone, there are a selection of ‘Couch to 5k’ apps available to download, to coach you as you run. Find a training plan which is best for you, for example, if you are a complete beginner you might pick a plan that starts with walking first, or, if you already have a good level of fitness before you begin running, you might prefer an intermediate plan which starts at a different point.
We’ve put together our own programme that may help you to make the first moves in the right direction:
The PremierPhysio 0-5k beginners running programme:
| Week | 1st session of the week | 2nd session of the week | 3rd session of the week |
|---|---|---|---|
| Always start with a brisk 5 minute walk to warm up | |||
| 1 | 60 seconds jogging 90 seconds walking Repeat for 20 minutes |
60 seconds jogging 90 seconds walking Repeat for 20 minutes |
60 seconds jogging 90 seconds walking Repeat for 20 minutes |
| 2 | 90 seconds jogging 2 minutes walking Repeat for 20 minutes |
90 seconds jogging 2 minutes walking Repeat for 20 minutes |
90 seconds jogging 2 minutes walking Repeat for 20 minutes |
| 3 | 90 seconds jogging Walk 90 seconds 3 minutes jogging 3 minutes walking Repeated twice |
90 seconds jogging Walk 90 seconds 3 minutes jogging 3 minutes walking Repeated twice |
90 seconds jogging Walk 90 seconds 3 minutes jogging 3 minutes walking Repeated twice |
| 4 | 3 minutes jogging 90 seconds walking 5 minutes jogging 2.5 minutes walking 3 minutes jogging 90 seconds walking 5 minutes jogging |
3 minutes jogging 90 seconds walking 5 minutes jogging 2.5 minutes walking 3 minutes jogging 90 seconds walking 5 minutes jogging |
3 minutes jogging 90 seconds walking 5 minutes jogging 2.5 minutes walking 3 minutes jogging 90 seconds walking 5 minutes jogging |
| 5 | 5 minutes jogging 3 minutes walking 5 minutes jogging 3 minutes walking 5 minutes jogging |
8 minutes jogging 5 minutes walking 8 minutes jogging |
20 minutes jogging |
| 6 | 5 minutes jogging 3 minutes walking 8 minutes jogging 3 minutes walking 5 minutes jogging |
10 minutes jogging 3 minutes walking 10 minutes jogging |
22 minutes jogging |
| 7 | 25 minutes jogging | 25 minutes jogging | 25 minutes jogging |
| 8 | 28 minutes jogging | 28 minutes jogging | 28 minutes jogging |
| 9 | 30 minutes jogging | 30 minutes jogging | 30 minutes jogging |
| Always cool down with a walk, followed by your stretches | |||
So, now you’ll be in a good position to get out there and run for your life. Make sure to follow the PremierPhysio blog for more tips and advice on running for beginners.
