Newbie runner? Or keen to start? Even if you’ve been pounding the pavement for a while now, sports scientist Ross Tucker has some simple tips to help you with your running, whatever the level:
1. Set a medium- and a long-term goal
Set yourself a shorter-term goal, to provide the first motivation for running.
2. Expect to get worse before you get better
The body takes a while to adapt when you start out, so expect some days to go well, others not so well.
3. Listen to your body
Particularly early on, give your body every chance to recover and adapt, don’t force anything.
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4. Pick comfort
When it comes to clothing (including shoes), go for comfort, ahead of gimmicks and gadgets.
5. Alternate hard and easy
Avoid consecutive hard days (long runs, time-trials, speed work), rather alternating easy with challenging days.
6. Eat small meals often
The practice of smaller meals more regularly during the day helps keep energy levels up.
7. Look after your shoes
Make sure that you replace worn shoes before it’s too late. For most, 600 to 800km is a safe “life-span”.
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8. Be on the lookout for over-training
Symptoms like lethargy, poor recovery, unexplained muscle soreness, insomnia and general irritability mean you should back off and take it easy for a day or two.
9. Everyone needs speed
Regardless of whether you’re a 29-minute 10km runner or a back-of-the-pack fun-runner, speed work will help your running. One session a week, minimum, will give you a boost and invigorate your running.
10. Variety is the spice of life
Avoid allowing running to become routine. Mix your routes, run with a watch, run without a watch, run off-road, run on the track.
11. Rest
Everyone needs complete rest at least once a week. So give your body the break it deserves, and make the most of the other days of running.