"Running is bad for your knees".
I hear this all the time.
For some people, this is true.
But for the majority, running is proven to reduce rates of knee arthritis.
So if running is good for you then what are you waiting for?
Often people don’t know where to start, maybe have tried it in the past but haven’t succeeded or have been put off by injury.
In this weeks blog post I share my 5 best tips for starting running safely.
1. Set A Goal
Be creative with this one, it makes it much more fun!
Some people make the mistake of only choosing a distance that they want to be able to run.
Why not choose a number of runs that you will achieve by a certain date and tick off each one as you do.
For example, that you’ll run 30 times in the next 12 weeks (forgetting the distance).
Getting into the habit of running is what is the most important when it comes to running well.
Or say you’ll run at least 20k in 4 weeks (be sure to spread this over lots of little runs if you do this though!).
But set an almost boringly easy challenge because it is more likely to keep you compliant and most importantly help you avoid injury.
2. Start Slow
If you are like any other Londoner you may be a little competitive, a little impatient and be wanting to run before you can run!
Use the first 3 weeks as an ‘initiation period’ where you don’t increase the distance and just get in to the rhythm of running.
When you run there is between 3-5x your body weight put through your knees.
So, your body needs chance to adapt and get used to the movement.
And, never forget. Running IS a skill, which you can improve at. People often forget this.
Practice is the mother of all skill, not increasing distance or speed.
Change the goal posts. Your first 3 months of running are about learning how to run better and developing a habit of running.
3. Keep strong
Doing resistance training once a week is a smart way to keep your tough stuff strong (ligaments, cartilage and tendons).
Once a week doing some resistance training at the advice of an exercise professional is very wise and will help to improve performance and reduce injury risk.
4. Warm Up
Every run should start with a 5 minute brisk walk. Nice and easy.
People often underestimate the importance of rest.
Getting enough good quality sleep can be the difference between successfully getting into running and falling at the first hurdle.
Bonus Tip: Speak To A Pro
If you are really interested in getting into running safely and in the long term then I would always recommend seeking out the help of a health professional.
Speak to a health professional who can give you more specific advice on running taking into consideration your body type, current level of fitness and any previous injuries you have.
So there you have it, 5 ways to get in to running. Programmes like couch to 5k can be good resources to base your training around.
P.S. Thinking about Physio?
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