Plan running regime carefully

WITH the new freedom to exercise at any time of the day, it is important for those who want to take up serious running to educate themselves on what it takes to establish a healthy routine. Learn to crawl first before to avoid injuries.

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The following guidelines will help:

Doing too much too soon
Hitting the road with new enthusiasm will be exciting, but one thing that novice runners need to know is the importance of building up a correct ‘mileage base’ before increasing distance, intensity and frequency.
Gradually building up a solid foundation and easing into a training programme, will not only help reduce the risk of injury, but also aid in sustaining the routine.
Experts suggest increasing the mileage by no more than 10% each week.

Not taking rest days
Beginner runners might believe that they need to run every day to reach their fitness or weight loss goals.
But quality over quantity applies here.
Running is a high-impact activity, which is hard on the body and impacts muscles and bones.
It is important to give the body enough time to rest between training sessions.
Remember that workout fatigue will only hinder the long-term goal.

Not wearing the correct gear
While clothing is not that important, wearing the correct shoes during runs is vital.
Consult with a specialist when visiting the store to have your gait cycle analysed in order to be paired with the correct shoes to avoid injury.
Investing in the correct running shoes or sports bra makes the world of difference when training.

Not cross-training
Mixing one’s training routines with running prevents overuse of the same muscle groups, thereby lessening strain.
It is also important to strengthen other areas of the body to become a stronger runner.

Running through pain
Running can be difficult and uncomfortable at the beginning, especially for new runners.
But that feeling is all part of becoming a better runner.
But pain is something different, and running through it will only put you on the sidelines.
Therefore, treat pain immediately and always prioritise the long-term goal.

Comparing yourself to others
When you’re just starting out with running, it’s tough not to compare yourself to others.
But compare apples with apples.
To become a good runner takes time and commitment and does not happen overnight.

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