‘Tis the season to run. With summertime fast approaching, now is the time that people typically decide that they want to take up running for the first time or for runners who have gone into hibernation over winter to begin to remerge and start putting on running shoes again. Here are 3 tips to start running this summer.
1. Don’t do too much too soon
One mistake we see a lot is runners returning from breaks doing too much too early, resulting in an injury, typically within the first 6-8 weeks. It is important to remember that you are introducing new stress and strain to your body that it hasn’t experienced or adapted to, and it requires time to adjust and adapt to this new training load.
A good rule to follow is to not increase your weekly running mileage by more than 10% each week and to not increase how had hard and fast you run by more than 3% each week. For brand new runners we usually recommend starting by running 2-3 times per week with at least a 1 day break in between each run and to have an initial weekly mileage of less than 3km.
2. Get stronger
Strength training is often underutilised by runners. Building up muscle, tendon and ligament strength and tolerance to the stresses of running is of vital importance to being able to run long term without getting injured. In addition to building muscle, tendon and ligament stress tolerance, strengthening weak links in each person’s biomechanics will also aid and assist in not only reducing injury risk, but it will also aid running performance and efficiency. This will not only help you run faster and further but to also feel better and stronger when running.
Strength training looks different for everyone, so for further advice on how strength training can help your running Ace Sports Clinic’s strength and conditioning coaches and exercise physiologists can help find what strength training you need.
3. Recover well
Recovery after running is often one the most under looked aspects of running. If your body is not fully recovered after a run before commencing your next run, then you won’t be able to perform to as high a level. Additionally, if this process of not fully recovering between runs continues long term, then the occurrence of injuries is inevitable. But how do we recover from exercise? Remedial Massage, ice baths, stretching, Osteopathic & Physiotherapy treatments, floating etc are all important parts of recovery but the most important is sleep. Getting appropriate quality and quantity of sleep is the most important part of letting the body recover after running and any type of exercise for that matter. To reduce the risk of injury at least 7 hours of sleep is recommended, ideally 8 hours of sleep tends to be optimal.
To learn more about how to get into running contact us at Ace Sports Clinic today. We have worked with elite runners worldwide including competitors in Ironman, athletics and marathons. To run faster, get stronger and reduce your risk of injury we can help you accomplish whatever your running goals are.
By Dr Thomas McKillop – Osteopath, Ace Sports Clinic