Fullfitment

Something’s got you fired up, with some new found motivation, you’re looking to get fit, loose weight or whatever your goal.

Running sounds like a good way to go; its convenient, theirs no expensive equipment or memberships required, you’ve got your running program off the internet, and a fun run in mind. It’s time to get started… well not just yet! Here are a few things to consider.

“You can’t run to get fit; you need to get fit to run”

I read this quote somewhere, and it stuck with me. If memory serves me well, the actual article related to hip structures and how certain women are structurally suited to running.

I’m not going to dwell on that, because I don’t expect genetics is going to dictate the fitness goals of a recreational runner. If you want to run, you will! Rather I’d like to present a few ideas that may help you become a runner and keep you injury free so you can embrace fitness as a lifestyle.

Get the right footwear

You don’t have to spend a small fortune on the latest runners, but make sure you get the right fit. And please throw out your 10year old tennis shoes that have served for any physical activity since. Shoes compress and loose their ability to absorb impact the older they get. With increasing distances run, you could be setting yourself up for niggling injuries that can hold you back.

Get the right program

While this may sound like common sense, make sure it is relevant to your current fitness level. You’d be surprised how often people just wake up and decide their going to get into shape, and start training for a marathon in 6 months. While I’m not going to stand in the way of anyone’s dreams, it may be more appropriate to choose a 5 or 10km fun run to train for.

Schedule some rest

The right training program will be ‘periodised’, that is that it’s got scheduled recovery weeks or days and even time off after events. If you think you can just run more and more km’s each week, you’re wrong. Eventually the signs of overtraining creep in, over use injuries, burn out or you just loose your motivation. Don’t try and achieve your goal too soon, set some realistic time frames to allow enough time to recover and repair.

Did you stretch?

We all know we should stretch, but most people don’t. It’s too easy to finish your run and then get back to your busy schedule, skipping out on your stretches. Stretching releases tight muscles and can enhance recovery, so not something that should be missed. Key areas to consider are hamstrings, calves, hip flexors and quadratus lumborum (lower back).

You may need to strengthen

Having stretched we can look at strengthening some potential weak areas. The core is very important; you wouldn’t want to build a house on sand, you need a solid base to work from. To build a solid foundation in our body, we strengthen our core muscles to allow our ‘prime mover’ muscles to work more efficiently. Pilates is a great way to strengthen the core, but there are others (something I may have to address in future articles).  A strong transversus abdominus (major core muscle) and glutes are a great place to start, so work on bringing your plank or prone hold up to 2 minutes, include some side holds and glute bridges and you’re well on the way.

Learn and correct technique

Don’t just pound it out, you will most likely benefit to speaking with a coach or mentor about technique. While I’m probably not the most qualified person to talk about running technique, there are a few simple cues that may help you improve. Stand tall, shoulders back, hips forward, and try not to make too much noise with your feet. If you are pounding, try running on a softer surface like grass or a treadmill until you can improve this.

About the Author

Ryan Levick is one of the owners of Fullfitment Personal Training & Nutrition, a qualified Naturopath and strength & conditioning coach who specializes in weight management. Any further questions may be directed via www.fullfitment.com.au