Prevention Better Than Cure?
WE DO BOTH
| Home | Therapist | Clinic | Sports Therapy | Rehabilitation | Massage | Articles | FAQs | Newsletter | How to Book |
|
|
Prevention Better Than Cure? WE DO BOTH |
| Address: 18 Stepney
Road, Scarborough, YO12 5BN Telephone: 01723 363332 |
|
Beginners Guide Don't be put off joining a running club if you are just starting out. Everyone in the club had to start somewhere and the advice they can give is priceless. By joining a club you are not dedicating to any club nights or races. You do not have to be a runner to join a running club. To start you may feel more comfortable starting your training sessions on your own but club nights are great to ask questions about what you should be doing. Most clubs will have a slow group which beginners can join in with, a course of 4-5 miles will be set with meeting points every mile or so, this allows you to turn back if you want to and you are never left on your own. Every beginner asks at least a few of these questions at some point. Here are some; How do I get started? Start walking for an amount of time that feels comfortable - anywhere from 10 to 30 minutes. Once you can walk for 30 minutes easily, sprinkle one- to two-minute running intervals into your walking. As time goes on, make the running intervals longer, until you are running for 30 minutes straight. This can be achieved within 8 weeks if you train 3 times a week. You can find out where your local running club is by going on http://www.runtrackdir.com/ukclubs/ Is it normal to feel pain during running? Some discomfort is normal as you add distance and intensity to your training (Delayed onset muscle soreness DOMS). But real pain isn’t normal. If something feels so bad that you have to run with a limp or otherwise alter your stride, you’re probably injured. Stop running immediately, and take a few days off. If you’re not sure, try walking for a minute or two to see if the discomfort disappears. If it doesn’t disappear, consult an injury specialist. Many first time runners will feel their calf muscles the most, its important to do stretches after the runs, if you don't know any then get someone who does to show you. You can also find some in my cool down and stretching article. If you take it steady and slowly increase the speed and distance then you are less likely to feel any pain. Do I have to wear running shoes, or are other trainers fine? Running doesn’t require much investment in gear and accessories, but you have to have a good pair of running shoes. Unlike all-round trainers, running shoes are designed to allow your foot to strike the ground properly, reducing the amount of shock that travels up your leg. They’re also made to fit your foot snugly, which reduces the slipping and sliding that can lead to blisters. Running specialist shops can look at your running style to see which trainers you are most suited to. Its important to keep checking your foot posture as it changes. The shops are more expensive but once you know what trainers you need you can find them much cheaper online. What’s the difference between running on a treadmill and running outside? A treadmill ‘pulls’ the ground underneath your feet, and you don’t meet any wind resistance, which makes running somewhat easier. Many treadmills are padded, making them a good option if you’re carrying a few extra pounds or are injury-prone and want to decrease impact. To better simulate the effort of outdoor running, you can always set your treadmill at a one per cent incline. Once you can run for 10 minutes on a runner then you can start to change the pace a little, some have programmes built in some you may have to do manually, every minute or two change the pace from steady to a faster pace a little out of your comfort zone (fartlek). Where should I run? You can run anywhere that’s safe and enjoyable. The best running routes are scenic, well lit, and free of traffic. Choose trails or smooth grass rather than roads. Think of running as a way to explore new territory. Use your watch to gauge your distance, and set out on a new adventure each time you run. Talk to other runners about the routes they run. The more varied your routes, the easier running will feel. In Scarborough many will run on the beach, in the woods, or on the old railway. If your on your own take a mobile phone with you and tell someone where you are going and how long you should be. I always feel out of breath when I run. Running causes you to breathe harder than usual, so some amount of huffing and puffing is normal. Most of that out-of-breath feeling diminishes as you become fitter. Concentrate on breathing from deep down in your belly, and if you have to, slow down or take walking breaks. If the breathlessness persists, ask your doctor about the possibility that you may have asthma. Most runners will breath through their mouth others their nose to help relaxation. Do what works for you. I often suffer from a stitch when I run. Side stitches are common among beginners because the abdomen is not used to the jostling that running causes. Most runners find that stitches go away as fitness increases. Also, don’t eat any solid foods in the hour before you run. When you get a stitch, breathe deeply, concentrating on pushing all of the air out of your abdomen. This will stretch out your diaphragm muscle (just below your lungs), which is usually where a cramp occurs. All beginners should start off steady and build up speed and distance slowly. This is to help reduce soreness and injury. Find a flat, safe area away from busy roads, unlevel ground etc. A playing field, track or beach (hard sand) are good running surfaces to start on. Whatever your level of fitness you should comfortably be able to build from nothing to running continuously for 30 minutes in the space of eight-ten weeks. All you need to do is make a commitment to run at least three times a week and follow this simple run-walk programme which will gradually ease you towards the goal. A few things to bear in mind:
The Schedule
Week 2 Run two mins, walk one min. Repeat seven times. Do three times a week. Week 3 Run three mins walk one mins. Repeat six times. Do three times a week. Week 4 Run five mins, walk two mins. Repeat four times. Do three times a week. Week 5 Run eight mins, walk two mins. Repeat three times. Do three times a week. Week 6 Run 10 mins, walk one min. Repeat three times. Do three times a week. Week 7 Run 15 mins, walk one min, Run fifteen mins. Do three times a week Week 8 Run 30 mins continuously. If you want you can add in extra weeks if going up two minutes is too much, listen to how your body feels. Once you get to this stage you may feel more comfortable joining club runs.
|