 I am not a great runner, but I’ve worked at it for years, and have finally gotten to the point where I’m decent at it, and actually look forward to my weekly 10km runs. There have been ups and downs along the way, but I kept working at it, and for me, perseverance paid off. Barring any physical limitations like pre-existing injuries, I believe that almost everyone can grow to love to run - or at least get decent enough at it to enjoy the post-run-endorphin effect; but if you don’t feel that running will ever be for you, that’s ok too. Walking has enormous health benefits and can be just as rewarding as running. If you decide that you do want to work on learning to love running, here are a few tips: *All nutritional and fitness info must be discussed with your doctor before any changes to diet or exercise regime are implemented. A Partner Finding a running partner that you can actual run with is challenging; they need to be more or less at the same level as you (or preferably a bit better than you!), be equally as motivated as you (or preferably even more so!), live in your area, have your same running schedule, etc…..etc…… However, if you are able to find one that fits all the criteria, great, this can be a powerful aide in helping you to stick to your program and achieve your goals. Music There have been studies done confirming that listening to fast-temp music (142 beats per minute) can help you increase your speed (most notably in the first few, and last few kilometres), however you don’t have to read the studies to realize that music can help you enjoy running. Create a playlist for running that include all your favourite make-you-feel-like-dancing tunes and they will help energize you. Music can also distract you while you get “in the zone” and time will seem to go by faster. Maybe not fly by, but at least not drag! One word of caution; be aware that you have blocked out most of the outside noises and you might not be aware of cars, other pedestrians etc. Make sure to look around you and be safe! Ease into running I have run on and off for years, but after having my two kids it had been about 5yrs that I hadn’t ran, and despite having stayed in shape doing other activities, boy, did I feel it. So I started slowly, and gradually built up my stamina. I was running on a treadmill at the time, so it was easy to track my distance and time. I keep my treadmill time at 20 minutes, beginning and ending with walking. After a warmup walk, I ran for a few minutes, then walked for the rest of the 20 minutes. I started running for 2 minutes and then added 20 seconds of running each session. This meant that at 3 treadmill sessions each week I added 1 minute of run time each week. Some weeks went better than others (number of sessions, energy while running etc.) but I eventually reached the point where I was running the entire 20 minutes. Once that point was reached, I started playing with other variables; seeing if I could run faster – and therefore a greater distance – in that same 20 mins, or adding time so I was running longer. That was about 5 years ago, and my running steadily improved but made no great leaps and bounds until I started doing sprint intervals on the treadmill. I recently read a quote: “Long distance running makes you great at long distance running, but sprints make you great at everything”. This concept worked for me; after working on my sprints for a few months I started running a 10km once a week on the treadmill plus a second 10km once a week outside, and I have never felt better running. There are also many walk/run protocols you can use, such as this downloadable PDF from Runner’s World. Treadmill vs outside Running on a treadmill and running outside will feel very different. Running on a treadmill is easier than running outside, as the belt propels you forward. Depending on the treadmill, the belt will also provide some or even a lot of cushioning and bounce, making it somewhat easier on joints and soft tissue. If there is a TV attached to the treadmill this can also provide distraction and help keep your mind off how hard you are working. The weather is also not an issue on a treadmill, rain and shine, humidity and wind chill, you will always be able to jump on a treadmill. Many treadmills have built in fans, combined potentially with an air conditioned environment you will stay nice and cool. If you are dedicated enough to purchase a treadmill for your home, do your research carefully to decide which one is right for you, based upon budget and personal preferences. This review of treadmills is a good place to start, including best treadmill for walkers, runners, training, and entertainment features. There are however several downsides to the treadmill. One is that the transition from treadmill to running outside can be a little rough and you will feel like you are working a lot harder. This of course will pass as you get used to running outside. The muscles not used on the treadmill will also need to catch up, so take it easy at first while making the transition. Running on the treadmill can also induce its own injuries; as you are running constantly on the same surface, the muscles used for this specific surface get stronger, and the muscles not used are not being developed. When you run outside, however, the surface is constantly changing and this can give a more even muscle development. In order to at least mitigate this issue you can vary the incline a few decrees each few minutes, mimicking the ups and downs of road running. Note that you will still be running on a stable surface therefore the muscles involved in stabilizing you as you run will still lag behind. One of the downsides – for me at least – is that you are stuck inside and not enjoying The Great Outdoors (I capitalized this for emphasis!). I love running outside, and yes, ideal weather is the minority when you live in Québec, but whenever I can, I will always choose running outdoors. Getting adequate vitamin D is crucial for overall health – and great for building muscle and weight loss – so soak up some sun while you run! Bottom line, if you can, mix it up, both have benefits! Injuries As with any sport, running has its share of possible injuries. Knees are particularly prone to injury; backs, shins, ankles and hips may also be subject to wear and tear. There are things you can do in order to help keep your running as pain-free as possible:
Walking As mentioned, walking has enormous health benefits, including the fact that a brisk daily walk of at least 25 minutes can increase your life expectancy up to 7 years. This simple form of exercise can act as an anti-depressant, help delay the onset of dementia and improve cognitive function. As a weight loss tool, a 130lb person walking briskly can burn up to 220 calories an hour, and more if you weigh more (or walk faster!). But weight loss is more than simply burning extra calories, and the combination of music, a potential walking partner (which is easier to find than a running partner), and the great outdoors can do wonders to keep you in a positive mood. No matter whether you run or walk, creating a habit that works for you long term is the key to achieving your fitness goals, so keep at it and reap the benefits. *All nutritional and fitness info must be discussed with your doctor before any changes to diet or exercise regime are implemented. Change nothing and nothing will change; without change, there can be no progress!  Comments are closed.
|
Proudly powered by Weebly