6 Tips for Your Running Training
Written by Jude; French translation by Xu, June 2021
Anyone can run, but not everyone keeps running. Injuries can get in the way, or running may feel too hard on the body. Signing up and committing to a race can help you stick to your training and take fewer days off. Although there are many ways to run, it is best to keep your natural running style unless it causes pain or discomfort. If you have no pain, gradually increasing your training will help your body run more efficiently. To support running and training, Olympian Jeff Galloway suggests the Run-Walk method: a simple approach that alternates running and walking according to your training level.
A basic training plan involves running three days a week. On two of those days, aim for 20 to 30 minutes. On the final day, do a longer run of 40 to 60 minutes.
Choose Your Equipment
One of the great things about running is that you do not need much to get started. It all begins with a comfortable pair of shoes. Studies show that comfortable shoes, regardless of brand or extra features, help runners run longer without pain or discomfort. Comfortable socks are just as important. Try several pairs of shoes and socks in-store to find the right level of comfort.
A good playlist can make running more enjoyable and take your mind off pain or fatigue. A timing device is also useful and can help you improve your performance.
Fuel Your Body
Eating is important for any type of exercise. However, your portion should be no larger than your fist and should include both carbohydrates and protein. For example, eat half a peanut butter sandwich one hour before a run and the other half 15 minutes afterwards. This way, the sandwich provides energy before the run without interfering with digestion, then supports recovery and replenishes energy afterwards.
Stay Hydrated
Drinking water is important, but new runners often overestimate how much they need. You only need to drink when you feel thirsty; otherwise, it is not necessary. Drinking too much water can actually be more dangerous than drinking too little and will not prevent cramps or heat-related illness. Sports drinks are an acceptable form of hydration, but only during intense exercise lasting longer than an hour. For less than an hour, water is enough. Sports drinks also contain more than electrolytes: most include sugar and other nutrients that are needed only in small amounts after exercise. Choose water over sports drinks whenever possible, and hydrate according to your needs.
Running for Weight Loss
Running is a great way to get fit, but without the right approach it can lead to weight gain. After a run, you may feel hungrier as your body tries to replace lost calories and energy. Eating more can therefore lead to weight gain. To avoid this, train for shorter periods. A balanced diet, sufficient rest and keeping track of calories can produce excellent results.
Prevent Injuries
Running often comes with aches and the possibility of injury, but most can be avoided. Stretching can be helpful, although stationary or static stretching before a run can actually weaken muscles and cause injury. Try moving, or dynamic, stretches instead. Dynamic stretching warms up the muscles while strengthening them, although there is no proof that it prevents injury. If you do not have time to stretch or warm up, start your run slowly. For cramps or muscle tension, a simple posture adjustment and targeted muscle stretching can effectively relieve pain. You can consult a massage therapist or physiotherapist. However, foot pain caused by running cannot always be prevented or easily corrected. You can then consult our orthotist and try running with foot orthotics.
Finally, remember that adequate rest also helps you recover better.
If you have pain during or after a run, contact us for a consultation with one of our professionals!
Resources: https://www.nytimes.com/guides/well/how-to-start-running
