Run Forrest, Run!

Today we feature an article written by our friend and colleague from across the pond, Gemma Carter. Gemma is a well-recognized fitness expert in London. She has agreed to write for our readers from time to time and kicks off her series with an article on running. Beginners and advanced runners alike can certainly benefit from her passion and knowledge for this form of exercise. We hope you enjoy. Don’t forget to leave Gemma comments below.

Running is a fantastic way to keep in shape, not only is it one of the best ways to get an overall workout, but it is also one of the cheapest! For those of you who are new to running or those who have run before but want to get back into it again, this article will provide you with all the necessary information you need as well as vital tips to maximize your work out and enjoyment.

THE BASICS OF RUNNING

Mental Preparation:

Before you actually start out on a running program for fitness, it is a good idea to assess what are your motivations for running? Is it to improve your health? Is it to achieve a goal- such as completing a marathon? Are you running to relieve stress and find some time that can be dedicated just for you? Additionally, ask yourself- am I ready to dedicate a portion of my daily life to this hobby, to learn and improve for maximum results?

Once you have evaluated these reasons and know where your motivations lie, you can focus your goals and intentions more effectively and thus have a better chance of success. ‘Quem corre pro gusto, nao cansa’- as the Portuguese say ‘who runs for pleasure never gets tired’!

Running Gear:

Shoes:  You must have good supportive shoes.  Make sure they are a high quality running shoe and with enough room for your foot to feel comfortable. If you want to be certain you have the correct fitting shoe, go to a professional running shop and have your gait analysed. Also make sure to invest in a good running socks they will help prevent blisters- trust me, it’s worth it!

Clothing:  loose and light is always a good start! Most runners swear by their Lycra running tights and a sports top, however these days new materials are being designed with temperature controls to keep your body performing at optimum conditions. Additionally, for all you women, yes it’s time to dig out the sports bra!

Weather Dependent: a hat to keep rain off your head (and out your eyes!) and a waterproof light weight jacket are musts in bad weather conditions. When the temperature drops it’s great to invest in good thermal running clothes and insulating running tights to prevent numbness when running in the elements.

Diet and Nutrition: This is an area that professional runners take very seriously and it’s a fact that your running performance will benefit immensely from a good diet and overall healthy lifestyle.

To prevent dehydration and depletion of electrolyte minerals through sweating, muscle cramps, and injuries after training, make sure you get the right minerals from your diet.

A Few of the Best Running Diet Tips:

• Flat cola - great post run drink, with caffeine to boost muscle recovery and keep energy levels high. Having the cola flat is easier on the stomach

• Bananas – a great source of magnesium, reducing muscle cramps

• Caffeine – whether from your daily coffee or pill form caffeine is shown to boost performance levels.

• Your Greens – a great source of iron fueling the body

• Green Tea Extracts - packed with antioxidants which fight off infection

• Milk – a source of Calcium

• Water – HYDRATE! HYDRATE! HYDRATE! I can never say it enough!

• Ginger and Mustard – strange but true these ingredients are great for muscle aches

• Glucosamine and Condriotin – this supplement is used by many runners to help keep joints supple and cartilage at its best.

The Runners Bag:

• Music – even the great Ethiopian runner Haile Gebrselassie, set a world indoor record for the 2000m by synchronizing his stride to the beat of a song called ‘scatman’!

• Foam Roller – used in stretching it can help stretch out tight legs (especially your IT BAND)

• Ice Spray – great to have just in case of injury by reducing swelling

• a change of clothing

• towel

• bottle of water and snack

BASIC TRAINING TECHNIQUES FOR BEGINNERS

Where to run?- find somewhere that is flat, safe (away from cars!) and is in an area you are reasonably familiar with. The best places to begin running are usually parks where you can be in the safety of other runners.

How fast should I run? – This is completely dependent on you. How fast feels comfortable should be a guide- are you running so fast you can’t speak? Or does it feel easy. A great way to gauge this is by P.E.L. (perceived exertion level from 1-10), 1 being easy and 10 being your absolute hardest.

The 10 Percent Rule- to avoid injury never increases your weekly running mileage by anymore than 10 percent per week.

Sprints- short bursts of speed improve cardiovascular efficiency pushing your body above its threshold. To improve your VO2 max include these into your weekly training schedule.

Go Soft- avoid the concrete as much as you can. Try finding grass/dirt tracks and softer surfaces to lessen the impact.

GENERAL RUNNING TIPS

Arrange runs with other people so you won’t quit as you’ll be letting someone else down. You’ll also have someone to talk to.

Take your running kit everywhere with you- then there’s no excuse to get out for a run when the opportunity arises!

Keep a training log- monitor your progress so you can evaluate where you need to make improvements.

Get enough sleep!- when doing physical activity you will notice that your body needs more sleep to repair so make sure you give it enough time.

To prevent blisters make sure you have moisture-wicking material socks without seams and always make sure to wear in new shoes before a long run.

A great way to reinvigorate your motivation for running is to run for a charity or for a cause- look into what charities inspire you.

Positive attitude- it is research has shown that runners with a positive attitude towards their running and recovery from injury heal faster.

Finally…….ENJOY IT!!! Good luck runners! For more running information and advice stay tuned, more running features to come!

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