I’ve always liked this photo – an unedited raw picture of me running at the tender age of 40, wrinkly skin and all. I was in excellent shape, but I can just imagine how this could be edited to make me look perfect – but not real!
Anyway, two sentences in and I’m already off topic – today I’m talking running as I am participating in the Twilight 10km run on Saturday. Today, thanks to Emma encouraging me to get up before the sun, we managed to clock up nearly an hour of pounding the pavement (well, plodding, in my case) and I must say that I felt good for making the effort. It was misty and for awhile there, we couldn’t see the end of the road.
We had fun guessing where our turn around point was….
“I’m sure it’s there!”
“No, it’s around the corner!”
“Are you sure?”
“Sure I’m sure!” (giggle giggle)
I’m pretty lucky that I’m fairly fit from all the cycling I do and the odd treadmill run, but I’m still amused to say that I have prepped for this race with only two training runs. I may regret this during the run, of course – but for now, at least, I am smiling.
Seriously though, I have many clients that want to learn how to run and the best path to running (and most training) is the concept of injury free progression. Thus, I’m sharing three tips with you that help me in my training as well as my clients.
1) More isn’t better, particularly when you’re just starting out. Do too much running too soon and you’ll end up with sore knees, ankles, shins and a bruised ego. Be happy to take walking breaks in between running efforts – and don’t train every day – three days a week is perfect.
2) Wear the right shoes. Even though barefoot running is all the rage these days and those Vibrams are great at doubling for your Halloween Ninja Turtle outfit, some feet – particularly the untrained ones – can’t cope with them. This can leave you injured and feeling doubtful about whether running is really for you (it’s for everyone).
3) Rather than build distance by 10% each week, focus on increasing running effort time instead. For most of us, it’s difficult to measure distance (unless you’ve got a swanky GPS and need to know) and much easier to measure time. For example, if your total running effort time in your first week of training is 30 minutes total, then you should aim for 33 minutes of total running effort time in your next week. In this scenario, it’s doable for most to add a minute of running time if you’re running three days a week to get your 10% increase.
Are you a runner? Have any other tips to share?