Tips for new runners

Those of you who know me know that I was never a runner unless I had to be through my schooling. I got away with my first few years of body building without ever running. Running and sprints were something I didn't truly come to love (and sometimes hate) until my late 20's. Here are some tips to help you on your way.

Start slow. Most programs you will find for new runners make the necessary assumption that you haven't run consistently in a while. This is a good thing. If you've ever tried to run a 5km after a long break, you will know what I mean. This can lead to all sorts of injury which may heed you from maintaining consistency.

Intervals saved me. My first introduction to the Couch to 5km program was through Podrunner, in the days where podcasts were the new thing and they hadn't invented apps yet, I stumbled across the CoolRunning website and the mass of great information they provided there. A link led me to look at Podrunner and the rest is history. Even in those days there were alternatives to the perky dance beats provided and with a stop watch or intervals app it would be easy to program any of the free written programs into a smartphone to go with any music or audiobook that suits your fancy but I have to give a shout out because that was the intervals program that first turned me into someone who could shuffle if nothing more.

Step it up when you can. Life happens, you don't have to stick rigidly with these programs, if you're supposed to be stepping it up this session but you're not sure how you could walk/breathe/etc after your last, stay at the same level until you can step it up. You're still moving in the right direction and you're still further along than if you were to give up. After you can run 5km, I'd suggest a 5-8km program, some sprint intervals, maybe look toward an 8-10km program, there are programs out there for whatever your goal is.

Sprint intervals will change your body. (They will hurt, you might throw up, but if you haven't tried, you will be surprised).

Make sure you wear shoes that are suited to your foot, and made for the job. I know all about the hypotheses behind barefoot running. All you purists can argue with me all you like. I tried "toe shoes" and thought my years of ballet would allow me to take the experience in my stride. I even stuck with them for a while, it's not for me. But if it floats your boat, good for you.

Stretch and Recover. It can seem laborious, especially on those days you're already unsure if you can dry your hair completely before you get to work or you should really get petrol but you're going to drive like a grandma and stretch it out because you slept in and still made your workout... but maybe make sure you stretch later, foam roll those tight muscles and take days off.

Schedule it in. I recommend a program, and I recommend scheduling it in your calendar like our sessions and like your food. Figure out if you're a morning, lunch break or evening runner. Science can say all it wants about what time is best for your cardio, if you're not going to get up and run... it's not going to happen. I'm all for new healthy habits but if you can't sleep until midnight, you're probably not waking up at 4:30am ready for your intervals or sprints.