You’re going to run? BRAVO! You have our support, because YOU can do anything!
Have you decided to take up running? Let us congratulate you right away on your choice, because you will very soon see the good sides of this sport, for both your body and your mind. We have already written about the many benefits of running in previous articles, and in this one, as at every beginning, we will deal with tips on how to run as well as possible, and we are here to give support too, because it matters, so that you don’t give up when moments of insecurity come. Because they come in every segment of life, so why not in this sporting one too.
Believe it or not, running really can change your life, and we will try to make the first steps easier for you as beginners. To begin with, we advise you to walk a lot first. Keep only positive intentions and thoughts in mind, and remember that everything takes time. You should know that every physically able person can run, but they need to start slowly and gradually. All coaches agree that the best way to do this is a programme that combines running and walking.
To begin with, walk for five minutes, then add running so that each time you cool down with a walk. The aim is to train three times a week, with a rest day in between. Run at a slower pace, one that lets you talk while running. After some time, run four to five days a week.
From day one treat yourself as a runner. That means taking the time to warm up properly, cool down and stretch after training. It is important to know that a good warm-up makes the whole process much easier, because it is not simply an improvement in blood flow, which is important for the muscles to work, but also a speeding-up of the neuromuscular system through which our brain sends the impulse to the muscles to contract. In addition, fat-burning enzymes are released, which helps our aerobic system increase the efficiency of exercise. The cool-down, which is far less critical, allows your body to return gradually from a running state to a resting state. A few minutes of walking is enough for your heart to bring your pulse back to normal and for your body to clear the metabolic waste created during the effort. It is recommended to stretch well after every session.
Runners mostly have strictly defined running routes. The best solution for beginners is simply to vary them. What you should know is that soft surfaces are not always the best, and dirt trails are mostly uneven and can have holes and roots that can be dangerous. Feel free to vary: one day the pavement, the next day cobblestones, then a dirt road.
Since running is a natural movement, running technique should also be a natural thing. Did you know that some of the best runners have very poor running technique? However, that does not mean you shouldn’t aim for good technique at the start of your running. While running it is important to keep your head upright with your gaze forward, and your chin should be in a normal position. The shoulders must be relaxed, otherwise you will create muscle tension that will later cause fatigue and slower movement. The legs do what the arms tell them, so you need to use your arms in such a way that you direct the legs in a straight line, which means swinging the arms back and forth, not across the body. Keep your elbows at a 90-degree angle and make fists so that your fingers lightly touch your palms.
Run with a straight back and avoid bending forward, and the hips should be straight, without tilting forwards or backwards. The feet should be light and quick, so that you feel springy. Shorten your stride so that your feet land directly under your body, land from heel to midfoot, and then push off harder with the midfoot.
At some point it will surely happen that in the company of a friend you forget the speed you are running at, so we advise you to control your speed and slow down if necessary. We warn you that running too fast, which is a classic beginner’s mistake, most often leads to injuries and collapse.
When you start running, your goal should be to have fun. Once you achieve continuity, you can organise your days so that you run five days a week or more. Increase your time or distance, but by no more than 10 percent from week to week. Add as much time or distance as you need to improve your form and protect yourself from injury.
You can also keep a running diary, which can give you an overview of situations and of the moments that felt good or that you should avoid. Also, it is recommended to have company for running, because that reduces the chances of giving up when it is hard. Listen to music while running, because it has been proven that certain kinds of music reduce the sense of fatigue and make you more energetic, but we advise caution so that the music is not loud, so that you stay aware of your surroundings.
We believe in you and we know you won’t give up so easily. That’s why we are waiting for you to run through history on 25 August, at this year’s 7th Subotica Half Marathon!