RunVerity Beginner’s Week 2
Week 2
The running world has exploded over the last 5 years and I’m aware that there is a lot of “noise” out there relating to the latest apps and online coaches, all of which are designed to motivate you. However, as good as some of them are, I’ve found they all generally tend to focus on the run itself, often overlooking what happens between putting your kit on and actually getting out.
I love having goals- I ask you to set them- but what I have found over the years is that if you’re someone who hasn’t enjoyed exercising or running in the past, then these goals just play second fiddle to all your well thought out, good intentioned goals.
And I know that if you haven’t enjoyed running or exercising in the past, then this can make it harder to stick to a routine, especially when you first start out, which is why, here at RunVerity, I will support you over the next 8 weeks.
Let’s recap…..
What are your meaningful reasons to run - have you completed the “reasons to run” worksheet yet?
Have you planned your runs in advance? Putting them in the diary and treating them as important appointments is a great way to stick to your new routine - Make a note of each beginner’s session and add it to your calendar. Don’t forget to add in your homework runs.
Have you got support from friends, family and work colleagues? Do they know how important this is to you? and your cohort of beginners on this course with you. Have you joined the Jan Beginner’s WhatsApp group?
Over the next few weeks we’ll be looking at other ways you can overcome any potential barriers that might come your way.
GOALS - GOALS - GOALS
Complete the “Running Action Plan” - download the worksheet to help you achieve your goals.
If you’d prefer to spend more time reflecting on past experiences and diving deeper into your goals, download “The Deep Dive into your Running Goals” in the resource section.
Complete your “Running Action Plan”
Download your interactive “Running Action Plan” to help you achieve your goals. Don’t forget to send them to me once you’ve completed it!
Key Resources for Week 2.
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Download Your Running Goals Plan here
This is a detailed approach to help you find your running goals. This sheet gives you an opportunity to reflect on any previous barriers that may have prevented you from achieving any past goals.
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Many runners lace up their running shoes and head out the door saying they don't have time for a warm up, but warm ups let your body gradually prepare for exercise and help prevent injury.
Warm ups are essential as they let your body gradually adjust and prepare for the harder work to come which will in turn make running easier. Warming up allows the heart and breathing rates to gradually make the transition from normal resting state to vigorous exercise, which will increase blood flow to the heart, bring oxygen and blood to the muscles and raise your body temperature. The warm up improves your muscle efficiency, improves balance and co-ordination as well as enabling you to become more flexible.
A good warm up helps prevent muscle strains, as well as preventing the damage to muscles that can cause muscle soreness. All of this means you will recover more quickly from your running and your muscle tiredness will be reduced. I’ve sent you an example of our warm up, hopefully it will become part of your routine.
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The cool down is equally as important as the warm up, it’s very tempting to miss this as well as you head back through your front door to recover.
Your body needs to cool down and recover, if you stop running abruptly this may cause cramps, soreness, dizziness or an abnormal strain to you heart.
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Your goal should be to find a shoe that offers the best support and fit for you and you should replace your shoes every 300-500 miles, note the date that you bought your shoes and my advice would be to always visit a specialist running shop.
Each foot strikes the ground about 800 times per mile and hitting the ground with the force of about eight times your body weight! Getting the right trainer can make the difference between running well or not running at all. Running trainers protect the feet from the environment, cushions the impact and stabilises the foot. As we are all unique and every runner's foot shape is different, it is important to get your trainers fitted by a specialised running shop. Saying that most runners do fit into one of three general types; neutral, overpronator and under pronator and a running shop will be able to advise you on the best shoe for your running type. They do this by recording where your foot lands whilst running on a treadmill, so nothing too scary.
Take your time making your selection and invest in the best shoes you can find and can afford, look to pay about £100, if you buy cheap you may pay for it in the long term and if you want to keep on running you need to invest in yourself. You are looking for 5 basic things, flexibility, cushioning durability, motion control and comfort, please do not worry about colour or brands. Most running shops offer 10% discount if you say you run with RunVerity.
I would also invest in a good pair of running socks, again aim to spend about £10 on these as they have great cushioning which helps protect and cushion when you run.
As for running clothes, just stick to what is comfortable, you don't need to go and spend a fortune on the latest gear, a base layer, t-shirt and a pair of running leggings are fine. For ladies another good investment is a bra, when I first started out I hadn’t got a clue and wore 2 normal bras and I remember being laughed at by 2 girls on the starting line of the Great North Run. I didn't realise there were even sports bras! Anyway, a good make is Shock Absorber and Freya, again a running shop will have these brands, and try different sizes of bra on in the shop.
Week 2 Homework
1.
Warm up by walking briskly to increase the heart rate.
2.
Run for 1 min, walk for 1 min x 2, then increase to run for 90 secs with 1 min recovery x 5.
3.
Increase to run for 2 mins with 1 min recovery x 2. Don’t forget to cool down!