Tips for Beginner Runners
Purchase a decent pair of running shoes
Most running stores provide gait analysis which will reveal your foot strike pattern to determine if you over-pronate, under-pronate or have a neutral gait. This will help in selecting the correct running shoes for you to help avoid injuries. Don’t run in worn out trainers, your shoes should be replaced every 500 to 700 km’s. Running in old or worn out shoes is a common cause of over use injuries because the shoes lose their cushioning, shock absorption and stability after a while, increasing the impact and stress on your joint’s.
Follow a training plan
By following a training plan and increasing your mileage by no more than 10% each week, your muscles, bones and ligaments can get used to the new movements. You maybe fit from doing other sports and your heart and lungs may feel like they can do much more but it’s best to be patient and build up the training slowly or you will most likely get injured. Many new runners experience shin splints, pulled calf muscles, achilles pain, sore quads or sore hips from from doing too much too soon or from trying to run too fast.
Have a goal
Chose a race to aim for such as a 5 km so that you have something to work towards, to keep you motivated.
Join a group or train with a friend
It is always feels easier running with other people and having someone supporting you. It will make your running more enjoyable and you are more likely to stick with the training.
Stretching and strength work
Add stretching and strength work to your running program. Strengthening your core muscles, glutes, abs and back will make you stronger and stretching the muscles will help you recover quicker and help to prevent injuries.
Contact me if you would like a training program to get you started or to get you back into running or one to one training sessions.
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