Yes- you can run
Benefits of running and 3 easy tips for a beginner runner!
There is no shortage of people who want to tell you running is bad for you especially if you’re a beginner runner. But there are some good things about running and like most things a gradual start and increase in load is important for injury prevention. Running is suitable for most ages and easy to start. A good pair of shoes, a can- do attitude and these tips will help you on your way.
Benefits of running
Its good for your heart
Running even five to 10 minutes a day, at slow speeds is associated with a drastically reduced risk of dying from cardiovascular disease
Runners high is real
When you run, your brain pumps out two powerful feel-good chemicals, endorphins and endocannabinoids
Running strengthens your joints
A recent study of nearly 100,000 runners and walkers found that running doesn't up the risk of osteoarthritis. In fact, the study showed runners were half as likely to suffer from knee osteoarthritis compared with walkers.
Running burns calories
An average 70 kg person will burn about 12.2 calories per minute running at a moderate to slow pace.
Running is a good leg work out
Your body's biggest muscles are all in your legs, and running benefits all of them: your inner and outer thighs, your gluteus maximus quads, hamstrings, and calves.
Running works your core
Running works not only your rectus abdominis, but also the deeper core muscles including your obliques, erector spinae, and transverse abdominis, which are responsible for stabilizing your spine, and transferring power between your arms and legs.
It is easy to fit in
Travelling, working, don’t belong to a gym- you can still run even if you only have ten minutes.
Running can be like meditation
Many runners find that the time alone allows them to think and problem solve
Here are 3 Tips For a Beginner Runner To Start
1.Get your speed of step right – the number of steps per minute
A simple way to do this is download a metronome app -Set it to 180 beats/min. Jog on the spot to the rhythm of the metronome. See if you can maintain this for 1 minute. Rest, repeat, rest, repeat. If you pull up well from this the next day, do it again. Repeat this as frequently as you can for three weeks. The purpose of this exercise is twofold: First, to help program your brain to run at a high turnover. This will decrease impact stress. Second, it will help condition your feet, ankles, calves, knees and hips for the impact of running.
2.Run Quietly and softly on your feet
When you have completed your three weeks running on the spot you are ready to start moving forward. But you must do this quietly! Tread lightly on the ground. Take note of the noise your feet make when they impact- do they slap, or stroke the ground? Aim to impact the ground softly – and when you start to get heavy, walk. Also, you shouldn’t be huffing and puffing yet. Aim to run easily, and when the lungs start to struggle, walk. The first few months of running should be about getting comfortable with running – not getting a cardio blow-out .
If you are taking running up as an adult, who may not have run for 20 years, be realistic. Give yourself 6 months before you start thinking about tackling an event. Your body will adapt to running if you are conservative, but consistent. Aim to run every second day, even if it is just a short lap around the block. You will have some ups and downs, but the improvement will come if you are patient. You will eventually find the running ‘gear’ that you can click into
If you haven’t exercised for awhile or suffer from any medical issues it would be good to get a medical check form your GP prior to starting any strenuous exercise. If you would like an injury prevention assessment or a gait assessment on our treadmill book in with one of our physios to get these sorted. Please let us know at the time of booking this is what you need so we can find the right therapist to suit your needs. Get in touch here: https://hindmarshphysio.com.au/contact
If you would like our exercise physiologist to help you with a fitness program please book in with Binh and he will support you through your fitness training.
If you're already a runner or just want to know the most common injuries, click here to get instant access to our free e-book on the most common sporting injuries.Free E- Book