Has COVID-19 had you running more or wanting to run more? Join the club! Without access to the gyms bikes, cross trainers, ski ergs or normal group aerobic classes, a lot of us have turned to running to get the heart rate up and that burst of high intensity aerobic training we all want sometimes. That’s why in today’s blog, Longevity Personal Training and Exercise Physiology discusses a 5-step guide on how to safely include more running into your week.

1. Start slow

Start by introducing short running intervals into a walk. A general guide could be to start with 3x 20-minute walk/runs in the first week (done on non-consecutive days). Within those runs you could for example, alternate between 1 minute of jogging and 2 minutes of walking or doing 1 minute of jogging for every 5 minutes of walking you do on your normal walking route.

Ultimately, there are many variations of how you can start introducing running into your week and progress it over time. However, it’s important to seek the right help. An Exercise Physiologist has the knowledge and experience to help get you to where you want to be, as well as take into consideration any past and present injuries to help get you there safely.

2. Have you committed?

Saying you will increase your running and actually doing it are often 2 different things! That’s why it’s important to a set goal or an intention so you stay committed and motivated. How far do you want to run? How long do you want to run for? Or do you want to run a distance in a specified time?

It can be difficult to plan your own training schedule to achieve your goal if you’ve never run before. Why do it alone? An Exercise Physiologist keeps you accountable, on track, progressing safely over time and ensures plenty of variety in your training!

3. Rest and Recover

Just like with any new activity, your body needs rest and time to be able to recover and adapt. Running is a high impact activity and if you haven’t done much of it in the past, your body has to get used to the new stresses. Therefore, include a day with no running in between your runs. For example, on your rest days you could either completely rest, go for a walk or do a different mode of exercise (e.g. mobility or strength training).

4.How should I run?

Knowing good running technique and how to warm up properly are helpful skills when beginning to run more. Generally, try to run relaxed, with short, easy steps and at a moderate pace. For example, initially try to stay at a pace where you can still hold a conversation. Longevity’s Exercise Physiologists can help improve your running technique, so that you can get on enjoying your runs as efficiently and effectively as possible!

5. Don’t neglect your strength

Running is a full-body workout. Therefore, it is essential that you continue to perform at least 2 strengthening workouts per week along with your running program. This includes core, upper and lower body strength exercises. A well-conditioned and strong body helps prevent overuse and compensation injuries!

Does this sound like you? Get in contact with Longevity Personal Training and Exercise Physiology to discuss your individual exercise strategy and start running today! 1300 964 002.

 –Written by Courtney Maher