We get it. The ball drops, everyone’s yelling “Happy New Year,” and you think to yourself, This is the year I run a marathon.
To be fair, over the last two years, it seems like everyone is signing up for half marathons wherever you look. Did we miss something? When did running become the new trend? It hurts, you get blisters, and it never feels like you’re getting any faster.
However, we aren’t here to discourage you—quite the opposite! A few of us at Sure Step are keen runners and would love to help those of you on your journey. We just want to make sure you set yourself up for success and enjoy a long running career.
Tip 1: Swallow Your Pride
When you start running, you need to go SLOW. And we mean S-L-O-W. Running might look like a small shuffle for a little while. While you’re beginning, try to avoid run clubs or park runs that generally encourage runners to go faster with a competitive edge. A general rule of thumb: if you can’t hold a conversation, you need to slow down.
Tip 2: Be Patient
Along with going slow, add distance and running load in small increments. Most experts recommend the 10% rule: only add 10% to your current weekly distance. This means if you ran 10 km last week, only run 11 km this week.
Tip 3: Alternative Training
Running alone is not enough to avoid injury. Add full-body strengthening into your weekly routine to help prevent injury and become a better runner. These don’t have to be extensive sessions, but try to incorporate exercises like lunges, calf raises, and glute bridges. If you want to help your running but want to avoid high impact, swap out some of your runs for swimming or cycling.
Tip 4: Don’t Underestimate Good Running Technique
There’s actually a lot to think about while you’re running: posture, breathing, heel strike, and base of support. Without overwhelming you, we want to make sure your spine stays upright, with your vision facing forward. Keep your foot width neutral and don’t extend each leg too far. Finally, try to keep your feet underneath your body.
Tip 5: Don’t Ignore Niggles
The thing about running is that a niggle can turn into a severe injury very quickly. Whether it’s foot, knee, hip, or back pain, seeing a podiatrist can help address those issues easily and efficiently. Whatever you do, don’t ignore it, and try to see an allied health practitioner if the pain doesn’t go away quickly.
There are a lot of stereotypes around running and what it should look like. The reality is that everyone is different, and we all require unique help. If you like to run with a hydration vest—great! If you like to run 50 meters every week and call it a day—amazing! If your run pace is slower than a fast walk—doesn’t matter, it still counts! Try to forget about the outside noise and focus on how running makes you feel and why you want to continue.
Good luck and happy running!