Have you been curious to learn more about tips for getting into running over the winter? If so, it is time to put this desire into action. Running is one of the most effective ways to lose weight, increase your endurance and lead a healthier lifestyle. Still, it can be tough to know where to begin. Are there any professional tips and suggestions to keep in mind?
The team at PHYSIOMOTION3D understands it can be challenging to embrace this lifestyle change. We have put together some running tips for beginners. You will then be able to start on the “right foot” while enjoying all the benefits it has to offer.
Choosing the Right Apparel
One of the most important tips to start running has little to do with the exercise itself. It instead involves the type of clothes that you choose to wear. Ireland is known for its wet and cold winters. It is therefore important to remain warm and yet, to avoid sweating profusely. Use layered clothing and when possible, choose fabrics such as cotton. These materials help to wick moisture away from the body while providing superior levels of comfort. Hats and gloves will likewise keep the cold at bay. You might also need to speak with an orthotics professional if you feel that your shoes are causing issues in the beginning.
Do not expect to become a marathon runner after only a few weeks. It is best to present yourself with realistic targets. Shorter intervals will provide more measurable results and your body is much less likely to become overwhelmed. Remember that endurance plays a crucial role, so do not be surprised if you are only able to run for a few minutes if you are new to running.
Take it Slow
It is often tempting to run extremely fast, as some individuals believe that slower paces will not produce viable results. On the contrary, your goal should be the distance travelled or the number of calories burned. Novices who run fast will increase the chances of sustaining an injury and subsequently require the services of a physio in Waterford. Like other lifestyle changes, patience is a virtue, and your body will naturally adapt to a quicker pace over time.
Recovery Tips for Getting Into Running Without Suffering an Injury
Running can be a shock to the system; particularly if you have not performed this type of activity in the past. It is therefore crucial that your body is provided plenty of time to recover. So, how long should you wait in between sessions?
This will depend on your current physical condition. Generally, wait until any perceived soreness has abated. You may also choose to employ other targeted techniques such as a sports massage if a particular muscle group is causing discomfort. This is an excellent way to ensure that you have not incurred any type of injury. Most experienced runners recommend a staggered approach. Run one day and take the next day off. Your body will soon adapt to this routine.
Consider the Running Surface
The type of surface that you run on can have an “impact” on your comfort levels. Here is a list of some common surfaces as well as what type of runner they cater to:
- Fast runners often choose asphalt.
- Forests and trails offer a cushioning effect; ideal for anyone who runs at a slower pace.
- Sandy surfaces (such as beaches) will be used by those who are hoping to train their calf muscles.
- Treadmills can be used during inclement weather or by those who wish to closely monitor their form.
We should finally mention that hard and uneven surfaces are less than forgiving in terms of injuries and strains. We suggest using softer locations (such as outdoor parks). Of course, avoid running during snowy and icy conditions.
Stagger Your Running Routine with Intervals of Walking
One common mistake is to simply stop once you have become exhausted (or if you develop a side stitch). This is counterproductive in terms of building cardiovascular endurance and muscular strength. Instead, slow your pace down to a moderate walk if you can no longer run.
Another benefit of this approach is that you will be able to extend your workout routine thanks to low-impact activity. One of the most overlooked tips for getting into running is that building up endurance will take time and a commitment. Walking is likewise a great way to cool down after completing a routine.
Think About Your Form
While warming up and cooling down are important, always keep a close eye on your form from the start. Those who develop bad habits will find them much harder to break if they become engrained within a routine. Here are some tips on form provided by the team at PHYSIOMOTION3D:
- Engage your core (abdomen) when running.
- Avoid leaning forward.
- Do not tense your shoulders.
- Pick up your heels with each step.
- Try to control your breathing and develop it into a pattern.
If you are uncertain about your form or should you wish to get expert advice, feel free to schedule a gait analysis with our team. We will be able to diagnose any small issues before they become bad habits.
Make it Interesting
Running can become boring; particularly if you use a treadmill for extended periods (more on this later) or take the same route every day. One of the most appealing aspects of running is that it allows you to become immersed with nature. So, change up your routes. There are several ways to create an interesting routine.
Use online resources such as Google Maps, Map my Run, Fitbit etc. as these can provide a real-time view of what you will expect. Several mobile apps display the elevation associated with a specific terrain. Once you have developed some confidence, you can always begin running up inclined surfaces to present yourself with a greater challenge. Simply stated, one of the best tips for getting into running involves experiencing a refreshing amount of variety.
Engage Your Core
We mentioned the importance of your core earlier. The core is important when running, as it provides stability to other areas of your body. Therefore, regularly exercising your abdominal region and the lower back will help to improve your overall performance. Here are some exercises which specifically target your core region:
- Bicycle sit-ups
- Static planks
Of course, you can always visit our running injury clinic if you experience a significant amount of pain or discomfort.
Running requires patience and commitment. We are not necessarily referring to competing in an upcoming marathon in this sense. It can be easy to fall back into bad habits or to forego a training session due to cold temperatures. Do not succumb to these temptations, as your progress will be halted in its tracks. If you require extra motivation, create a playlist of your favourite music, determine a concrete goal or partner with a jogging buddy. These tips for getting into running can work wonders if you happen to feel a bit down on occasion.
One Small Step…
All these tips for getting into running will help you as a beginner. Furthermore, the chances are high that you will begin to see results within a short period. Do you have any additional questions? Have you recently recovered from an injury? Are you uncertain if your form is correct? These are some of the questions the team at PHYSIOMOTION3D can address in no time at all. We offer additional services including:
- Dry needling
- Deep tissue massages
- Sport massages
There is simply no reason why you cannot enjoy running even when the weather outside takes a turn for the worse. Not only is this one of the healthiest lifestyle habits to embrace, but it can be a great deal of fun. So, put your best foot forward and enjoy what is in store! You might also like our articles on ‘how to run injury free‘ and ‘does a sauna help sore muscles‘. These are great articles for new runners.