Coronavirus is forcing people to socially distance themselves and shelter in place. While this self-isolation is essential, a lot of you out there picked up running to keep your cardiovascular fitness up to level and to help your mental health. PICKING UP A NEW HOBBY IS ALWAYS A GREAT IDEA, so well done, but a lot of you have not considered the potential side effect of a beginner runner if YOUR RUNS ARE NOT STRUCTURED.
Unfortunately, even if you were a very active person – lifting weight and doing your HIIT classes on a weekly base – it does not mean that your body will be able to transfer those skills into the running. Running is MORE COMPLEX than you think, but WAIT THERE, this post will help you to CONTINUE TO RUN minimising your risk of injury.
TIP 1: DO NOT BOTHER ABOUT DISTANCE, JUST GO OUT THERE AND SET UP AN ACTIVITY TIME.
So, go out and decide how long you will be running for, let’s say 20 to 30 minutes, which is a good time for beginner. YOU DON’T HAVE TO RUN FOR THE ENTIRE TIME. You can mix running and walking. DO NOT WORRY ABOUT TIME or if you FEEL BREATHLESS after 2 minutes, it is normal. YOU WILL GET THERE. Do not push your heart rate to MAX EFFORT, run within your COMFORT ZONE.
MY PERSONAL ADVICE IS TO DO 1- OR 2-MINUTES RUN with WALK INTERVALS OF 1-2 MINUTES for 20 to 30 minutes.
TIP 2: DO NOT RUN EVERY DAY
Even if you used to go to the gym regularly running is a quite demanding activity for your body, so take a day off between runs, eat well, sleep and let your BODY RECOVER.
INITIALLY 3 RUNS A WEEK WILL DO, BUILD UP YOUR STAMINA SLOWLY.
TIP 3: MAKE SURE YOU WARM-UP BEFORE THE RUN
We are all lazy and most of us do not like to warm-up, but it is damn important to warm up your joints, muscles and prepare your NERVOUS SYSTEM for the activity and it also helps you mentally. Do not start with stretches, but MOBILITY WORK of joint and muscles you need to use. Start with some simple body squat, ankle mobility, high knees, back kicks, walking on heel and toe all at a very low intensity, as you DO NOT WANT TO GET TIRED.