A Beginners Guide to Running

With the new year just started and plenty of races, ranging from Manchester 10k, to Wilmslow Half and the London Marathon taking place in the next few months, many people have taken the plunge and signed up for a race.

I myself am training for my first ever marathon after getting a slot in the London Marathon and the information online and from friends and family about how to train is overwhelming, even for myself.

So..here is a beginners to get you round your first race, injury free while enjoying yourself, whatever the distance. 

running

So the first thought running through your mind tends to be, how can I complete than       distance when I can’t even run a mile? I know that the prospect of being able to run 26  miles was daunting for me. The aim is, start small and gradually increase. Find a distance you can comfortably run whether it’s 2 minutes or 5k and begin from there. Slowly increase the distance week by week, depending on how you feel. This gives your body an opportunity to get used to the increased load while staying injury free. As well as trainers to help, there are plenty of apps and programmes online to get you up and ruining.

So how much do I need to train? Well this obviously depends on the distance you are running. But long gone are the days when it’s recommended to do long runs 4-5 a week. Having one long run per week with either 1 or 2 interval, tempo or hill sessions will work on different elements of fitness and benefit you better in the long run.

So should I stop all my other activities and just concentrate on running? Fitness law of specificity means that the improvements we see in fitness are specific to the type of exercise we do, which means if we are looking to run a race, we need to run. But ditching all your other exercises, whether it’s yoga, circuit training or cycling, comes at a cost As running is a single plane activity, by adding in activities that challenge you in different planes of motion and other muscle groups can help you retain balance and keep you strong. It is important to continue or start some form of resistance training to assist with strengthening important muscles when it comes to running. Squats, lunges, hamstring exercises and core work is important to keep you strong, powerful and injury free. Yoga is also a brilliant exercise as it helps strengthen the core and other muscles but also can help stretch out any aching muscles you may have.

The final question most people have is on nutrition. What to eat, when to eat, how much should I eat and what to eat on race day – so check in next week to find out more.

Any questions or you’d like to have a free trial, feel free to call Emma on 07769340026 or check out my page on Facebook at E M Active for more info.

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