Basic Running Tips:
- If it hurts and the pain doesn't subside as your body warms up...STOP.
- If you are beginning from scratch its best to think of this as a brisk 5K walk with short running intervals as opposed to a run with walk breaks. Just by getting into this mindset will help you pull back before you need to. We will talk more about the run walk ratios but just to give a general idea.... This isn't Run a mile: walk a minute kind of ratio.
If you feel you are near the hour mark on your 5K then a great place to begin is
Run 5 Sec: Walk 25-30 Sec.
Repeating this pattern will get you a faster 5K time than trying to push a constant top speed for the hour. Not to mention the injury prevention advantages.
If you are closer to a 9 or 10 Min mile pace then try something similar to this ratio:
90 sec to 2 minutes run to 30 sec brisk walk. Play around with these numbers if they are applicable to you. If you lie between these ratios split the difference and experiment to see whats working best for you.
- Do not let your lead foot land too far ahead off your body. This causes way more impact and can lead to injury as well as being a waste of energy. Instead focus on placing the foot down slightly ahead of your body and pawing the ground lightly back.
- Try to take smaller shuffling steps with feet staying low to the ground.
- Try to land quietly.
- The walk sections of your distance should be at a challenging pace to you, but not so much so that you can't recover and run again soon.
- The walks should also not have long strides. Shorter stride length with a faster turnover will help recovery while maintaining momentum.
- Don't over think what part of your foot lands first while running. A heavy heel strike will certainly cause problems but can often be helped by shortening the stride length. It can often cause more problems than it fixes to try and force a mid foot landing if your body isn't physically ready or able to do so.
- Try to run upright as much as possible with most of your weight centered over your hips and feet. I naturally lean forward a little and find that it helps me run easier. I suggest trying it but not forcing it. For some people the forward lean can result in lower back and neck pain.
- do not increase your distance to fast
So essentially...Listen to your body and adjust your tactics as you go. Don't commit to a plan thats causing you pain or putting you at risk of an injury.
REMEMBER to have fun and enjoy yourself.
You guys had perfect running weather this week. Same next week I hear.