Top 10 tips
- If you want to start running...walk
- Start running injury free
- Warming up and cooling down may save you time in the long run
- Equipped to run?
- Plan your run and do your homework
- Recovery and overtraining
- Core stability
- Strength training
- Fluid intake and nutrition
- Listen to your body
- Sources
If you want to start running...walk
Aim for a good level of fitness and a healthy body weight before you start a running programme. Brisk continuous walking for 30 minutes five times a week is a great way to start. Slowly start mixing up your walking with jogging as you feel more confident. To reduce your risk of injury, it's a good idea to include other types of cardiovascular exercise, such as riding a bike, swimming or using a crosstrainer, as well as some strength training, such as lifting weights.
Start running injury free
It's estimated that around half of all runners develop an injury at least once a year and these injuries nearly always affect the lower limbs. Overuse injuries and poor body movement (biomechanics) are common causes, as is a previous injury or fall. If you have an unresolved injury, it's important to see a physiotherapist or sports medicine doctor.
Warming up and cooling down may save you time in the long run
Give yourself time to warm up and cool down before and after your run. Warming up allows time for your body to prepare mentally and physically for the exercise you're about to do, and may reduce your risk of injury. A good warm up should include light cardiovascular activity that allows you to develop a light sweat, followed by stretching. This increases the blood flow to your muscles and improves flexibility. Cooling down after your run allows your heart rate to return to normal gradually and may help to reduce post-run muscle soreness and stiffness.
Equipped to run?
Running is a convenient way to exercise because you don't need much equipment. However, a decent pair of running shoes is essential. Each runner is different and the type of shoe you need will depend on your biomechanical and training needs. When buying a new pair of trainers, go to a specialist running shop where an assistant can review your running style on a treadmill and discuss your training to find the best shoe for you. It's important to change your running shoes every 400 to 500 miles or so, even if they don't seem worn out by then. The support and shock absorbers will be weakened, putting you at risk of injury. You may also need good quality running socks to prevent blisters, a well-fitting sports bra, appropriate breathable clothing for running in the summer and visible, waterproof clothing for the winter.
Plan your run and do your homework
If you're training for a specific running event, make sure you research your event and training requirements. See Bupa's training programmes to help you reach your goals. Choose one training guide and stick to it, but be prepared to modify it if you get an injury. Try joining a running club or run with friends to share knowledge, advice and support one another. Start a training log by recording your runs and times, as well as information on your mileage. Read more tips on keeping motivated.
Recovery and overtraining
You become stronger and fitter during your recovery, not during your actual run, so make sure recovery is built into your training plan. Try to include enough recovery after every run and after your running event. Aim to keep your training consistent with your schedule and don't try to play 'catch up' with your mileage if you miss a session. To reduce your risk of injury, don't increase your mileage too quickly. It's a good idea to increase your weekly mileage by no more than 10 to 20 percent per week. Finally, don't try to run two hard sessions back to back.
Core stability
Core stability is the ability to control and stabilise your spine, pelvis and shoulder blades, allowing your limbs to work more efficiently. Strengthening your core muscles may help to maximise your performance and potentially reduce your risk of injury.
Strength training
It's important to include strength training as part of your regular exercise routine. The most important muscles for running are your buttocks (gluteals), thighs (quadriceps), hamstrings and calves, as well as your core muscles, which provide balance and stability. A physiotherapist will be able to guide you on the appropriate exercises, weights and number of repetitions you should start with to help compliment your training and goals.
Fluid intake and nutrition
Runners should be well hydrated to maximise their performance. You will need to adjust your water intake depending on the weather conditions. Exercising when you're dehydrated can increase the likelihood of developing an overuse injury, as your body tissues don't absorb the stresses as well. It's also important to maintain a healthy, balanced diet. Ensuring you have enough energy is important to prevent muscle fatigue, which can increase your likelihood of injury, and to aid muscle and tissue recovery after your runs.
Listen to your body
Listen to your body by including rest days when you need them and looking out for injuries. Pain is a sign of actual or potential injury, which, if ignored, may get worse. If you have stiffness that eases with exercise and it's no worse after exercise or the day after, you can usually 'run through' it. However, if you have any doubts, see a physiotherapist or sports medicine doctor. Treat injuries with the PRICE regime at first. If your injury doesn't improve, it's important to seek advice from a sports medicine doctor.
Sources
- Start active, stay active: a report on physical activity from the four home countries' Chief Medical Officers. Department of Health. www.dh.gov.uk, 2011
- Fields KB, Sykes JC, Walker KM, et al. Prevention of running injuries. Curr Sports Med Rep 2010; 6(3):176-82
- MacAuley D. Oxford handbook of sports and exercise medicine. 1st ed. Oxford: Oxford University Press, 2011
- Delayed onset muscle soreness (DOMS). American College of Sports Medicine. www.acsm.org, accessed 5 January 2011
- Woods K, Bishop P, Jones E. Warm-up and stretching in the prevention of muscular injury. Sports Med 2007; 37:1089-99
- ACSM's guidelines for exercise testing and prescription. 8th ed. London and New York: Wolters Kluwer Lippincott, Williams & Wilkins, 2009:153
- Selecting and effectively using running shoes. American College of Sports Medicine. www.acsm.org, accessed 6 January 2012
- Physical activity guidelines for Americans. US Department of Health and Human Services. www.health.gov, 2008
- Selecting and effectively using hydration for fitness. American College of Sports Medicine. www.acsm.org, accessed 6 January 2012
- Casa DJ, Clarkson PM, Roberts WO. American College of Sports Medicine roundtable on hydration and physical activity: consensus statements. www.acsm.org
- Rodriguez NR, Di Marco NM, Langley S. Nutrition and the athlete. American College of Sports Medicine position stand. Med Sci Sports Exerc 2009; 41:709-13
- Sprains, strains and tears. American College of Sports Medicine. www.acsm.org, accessed 6 January 2012
- ISAP taxonomy. International Association for the Study of Pain. www.iasp-pain.org, accessed 26 February 2012
Produced by Alice Rossiter, Bupa Health Information Team, March 2012.
