By Naomi Brasier (Osteopath)

Time to pick up where we left off and get into some more tips for beginner runners!

You should now have some tricks up your sleeve when it comes to starting running for the first time OR returning from injury.

Lets get into 5 more tips to take your running to the next level!

– As a side note; running is a horizontal activity 😉

TIP #6 – Listen to your body

If your body is telling you to stop and take a break, then stop and take a break!

                        What do I mean by this?

If you feel unusually fatigued or are carrying a niggly injury, have a rest and have your injuries addressed. This is so your body can recover appropriately and you can go again another day.

TIP #7 – Make yourself STRONG!

Being strong reduces your risk of getting injured whilst running.

To run efficiently you need strong legs and a trunk with good muscular endurance and control. If you want to run faster and/or for longer, then incorporate some strength training into your weekly program.

Aim for 2 sessions a week. Preferably on a non-running day to allow for recovery.

TIP #8 – 80/20 rule

20% of the time you should aim to really push yourself, whether that be increasing the distance or speed of your run. 80% of the time you should be running at a comfortable pace and distance.

Basically, push yourself but not on every single run.

TIP #9 – Set goals

Understanding why you are running is a good idea to help you stay on track and motivated. Ask yourself why you want to run.

Are you doing it to stay fit and healthy?

Do you want to be able to play with your kids or dog?

Are you aiming to complete a 5km park run?

Do you want to run a marathon?

Or, do you want to run 1km without stopping?

Your goals will determine your training program.

TIP #10 – Stick with it!

It is important to stay consistent with your running to avoid injuries and reach your goals. If you have spikes and dips in your running, your body won’t be conditioned to the activity. You are then more likely to develop injuries.

Running can be a difficult and daunting task for anyone, whether you’re just starting out or an Olympian running a marathon. So stick with your running program and aim to achieve the goal you have set.

Now you have 10 tips to begin running – HAPPY RUNNING!

Remember stay positive, focus on the good things and be kind to one another in this difficult time!

If you have any questions or concerns don’t hesitate to contact us at the clinic. We are always happy to help!

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