(This article appeared first on The Sydney Morning Herald Website)
With gyms still closed, a regular jog remains one of the best and cheapest ways to get exercise and fresh air while sticking to government guidelines.
Theoretically, running is one of the most instinctive forms of exercise. But Sports Medicine Australia has reported that approximately 70 per cent of recreational runners are hit with injury each year. Mostly, this is due to a combination of going too hard too soon and the fact we just don’t know how to run any more.
So to get the most out of your new appreciation for running, doing it safely should be your top priority. Which means becoming more patient, more in tune, and more disciplined with your entire approach.
Running coach Rachel Stanley says impatience is one of the biggest causes of injury for runners. Stanley, a physiotherapist and the founder of program RUN180, says that, quite often, our excitement to get out and get going can mean our marathon dreams are over before they’ve even begun. Her advice is start slowly, and start small.
“If you’re just starting your running, keep it at maximum two to three times a week. And then cap it at 20 minutes each time and do it in intervals: walk for a bit, run for a bit, until you build up your endurance.”
As you progress, increase your time spent running and decrease your walking break. This will help build your stamina to the point at which you can eventually spend the entire 20 minutes running. From there, add on an extra five minutes each time.
Hitting the right cadence is also key to keeping you on track. “The science says, if you can get your feet to hit the ground more quickly, and get your cadence up to 180 steps per minute, that’s the sweet spot. For all runners,” Stanley says.
Since most people run at 150-160 steps per minute, this increase can seem a bit daunting but Stanley assures us that 180 is the magic number every runner can achieve. Search Spotify for playlists made for 180BPM tempos to set your running pace.
Your prep work before getting outdoors is equally important. This may sound counterintuitive, but don’t stretch before you run. Save that for after. Physiotherapist David Cohen advises doing a warm-up exercise such as skipping for five to 10 minutes at home first or doing some calf raises and glute bridges to activate your muscles.
“Pre-run I don’t recommend stretching. This impacts the tendons and receptor activity and will reduce performance,” Cohen says. “Once you get home, then you can stretch it out and get on the foam roller.”
As far as footwear, Cohen says some shoes are better catered to specific running styles.”[For example], if you are a novice who has never run before, you should look at shoes with more heel support like Asics, Brooks or New Balance,” he says.
“If you’re a toe runner and light on your feet, [try] a Hokka or Mizuno style shoe which has stability but is more about the lightness of the shoe.”
Keeping your body fuelled is also important. Rule of thumb: you should feel neither starving nor stuffed when you’re about to work out. A banana or peanut butter on toast 30 minutes beforehand should tide you over without causing discomfort. Once you get back home, eat some lean protein or eggs within 30 minutes to replenish your energy and avoid a slump in a few hours’ time…
Lastly, determining the best time to run is really more about knowing your body – are you an early riser? Then catch the sunrise. Or if you’re working from home and craving some vitamin D, jog at lunch time. But if you’re more motivated as the sun goes down, take full advantage of your own mood and get moving then.