There are many reasons to get started with running to get fit, to get into shape, to lose weight, or simply to become a faster runner, whatever the reason, with the right ingredients, running will become attached to you and could well change your life. To get started, first of all you will need a pair of running shoes, for a beginner I would recommend a comfortable pair that have plenty of support as you will be easy susceptible to injuries, especially in your legs.
Another must for beginner runners is some decent running clothing, poor running clothing will leave you sweating like a pig in a sauna, try buying some clothes that are breathable and allow you to sweat, but like the shoes, they must feel comfortable. “I can’t be arsed” The most common phrase for beginner runners. Like anything, it’s something you have to work past, the more you run the more it becomes a part of you and it will soon be an addiction, before you know it your problem may well be “why can’t I run? ”
“It’s too cold outside! ” There isn’t such a thing as bad weather, just bad clothes. You can never be too cold once you start running in the right clothing, no matter what the weather, it is just a lame excuse beginners use to avoid running in the first place. Like I’ve said before, the more you continue to run, the more you realise that you’re actually enjoying it. “I just haven’t got the motivation to run” There are many solutions to this problems, probably enough so that it shouldn’t be a problem in a first place.
First of all find a buddy to run with, there’s always more motivation when you team up with someone because maybe without knowing it, you’ll get that competitive edge, if one of you is going out running, the other won’t want to miss out! On the other hand for the less competitive specimens amongst us, a training buddy provides a bit of banter throughout the run. “I ran out of energy and it’s too hard” Slow down! If you run out of energy your going too fast, remember you are a beginner and you are building things up slowly, so go at a pace that feels comfortable yet challenging.
Also, don’t be frightened of a little pain, running isn’t easy, even for the elite athletes, the trick is to deal with the pain and not let it interfere with the pace you’re going at. The moto for all beginner runners should be- “no pain, no gain! ” The only time you should slow down is if you’re out of breath, otherwise pain should not be barriers, pain is weakness leaving the body and the more you battle through it, the easier running will become Racing tips Now that you’ve become a runner, you may want to start racing, the art of competitiveness in the form of competition!
There are many different types of running races- fell, track, cross country road, theres bound to be one that suits you and once you’ve found the one you’re best at, stick with it, and become the best at it Tips for racing If you’re up at the front of a race with only you and another runners and you want to break them, put in a surge, if they respond quickly they clearly aren’t tired so the trick would be to stick it out and wait for a sprint finish. If the runner falls behind after this surge, continue to push on, you will finish him off and leave him waking in his boots!
In races with a lot of runners, try and get to the front early on, this way you stay out of any ‘argy bargy’, the problem with staying in the pack is that there is a tendancy to be swallowed into a vaccum like swarm of runners and you run at their pace, not your own pace, the advantage of getting out to the front is that you get to run your pace, and if anyone wants to pass you, they have to go round! Don’t be intimidated by other runners! They are just as nervous as you and they have their own goals, just focus on your own race and don’t worry about what anyone else is doing.
If you get too wrapped up in what other runners are doing, you lose quality in your own performance and you lose focus on your targets and goals. Don’t be afraid of nerves, they are there to help you not beat you, if you get too hung up in nerves you will be beaten before you’ve even started. Think of nerves of little men inside you stomach that a releasing a substance around your body called adrenaline which will make you run faster. How to find out what type of racing is for you Sprinting- from any distance up to 400 meters is classed as sprinting,.
The common way to find out if you are a sprinter is if you become very tired and lathergic on long steady runs but on when you sprint you fly past everyone, especially the ones who beat you on the long steady run. Also visually, you are a very muscular build with wide shoulders, this is because sprinters are made up of fast twitch muscle fibres, they allow you to run fast by producing large muscle movements but they can only be sustained for a short period of time. Distance Running- distances 800- 3000 meters are classed as middle distance running, anything above this is classed as long distance running.
Long distance running provides the largest range of races, a typical long distance runner is skinny with a stick type build, although they may well be very toned muscularly, this is because they are made up of slow twitch muscle fibres, these produce slow muscle movements which can be sustained for long periods of time, so if you are built like this, you are suited anywhere from 5k to the marathon, or maybe further if you’re ambitious. You may fall inbetween these to two builds, this probably means you are a middle distance runner, strongly built with a muscular build, you are classed as skinny but you are deceptively muscly.