Getting Started, Staying Motivated – Whether it’s your first 5k, 10k or first marathon
• Allow a realistic time frame to prepare.
• Make your training interesting and enjoyable. Find a training partner or group of runners of a similar level to you. Challenge and motivate each other. Vary your training routes.
• Progression is never linear. There will be ups and downs along the way.
Avoiding running injuries
• Many first-time runners experience injury in their first 8 weeks by doing too much, too fast, too soon.
• Increase running volume by no more than 10% every 2 weeks.
• If you are taking up running for the first time, allow 48 hours between runs during the first four weeks.
• You can do other lower impact exercise on alternate days such as cycling, swimming and strength training.
• Break up your first few runs into run/walk intervals e.g. 1 minute run/1 min walk for 20 minutes.
• Then increase the time you spend running until you can complete a full run without stopping. That is progress!
Running technique coaching tips
• Pick the foot up as you swing the leg through and land with a vertical shin and bent knee just in front of the hip.
• Run tall with an upright posture.
• As you improve fitness and strength your running technique will feel easier.
• Strength training will help your running performance and reduce risk of injuries like shin splints, runners knee or Achilles tendinitis.
• Runners need strong hips, trunk muscles and ankles to move well, maintain good posture and prevent injury.
• 2-3 strength training sessions per week would be recommended focusing on whole-body ground-based exercises such as squats, deadlifts, lunges and step-ups.
• Good movement and technique during strength exercises must be trained before adding resistance.
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