So, you’ve decided to trade in your slippers for sneakers, but now you find yourself wondering where to start? How to prevent injuries? How to make it enjoyable? Truth is, all you need is a pair of shoes and a little encouragement to get you out the door.
As many of you know, one of our therapists, Case, is an ultra-marathon runner. What is an ultra-marathon runner you may ask? It’s someone crazy enough to run distances longer than a marathon, races that are 50k, 50 miles and even 100 miles long! For Case, running is habitual now, but he had to start somewhere too. His biggest piece of advice for new runners? Try the run/walk interval method.
Start off with a one-minute walk and follow it with a one-minute run. Repeat this off and on for 20-30 minutes, or for 1 mile. Once you’ve got the hang of that, for your next run, increase your run time by a minute, but keep the walking intervals at 1 minute. Continue this pattern while keeping your run time the same. This style of training will improve your endurance and help your body adjust to the new stressors running puts on your body.
Case says the hardest part when you start running is finding a pace that you can sustain for an extended period. You want this pace to be moderate, not a full out sprint. You don’t want to be huffing and puffing, but instead, should be able to hold a conversation. The best way to find this pace is this run/walk method.
The key to improving in running is consistency. Keep showing up, and you’ll be crushing a 5k in no time!
If you are interested in training for a race or just starting to run, talk to Case at your next appointment about techniques, injury prevention and a beginner’s training plan!