So you finally took the courage to sign-up for your first long run, and will now move to train non-stop to achieve your target time. One of the best ways to get better with your pace is to simply keep running. However, if after few days you start to feel pains in your ankle and knees, you may start to wonder if your running routine is causing you more harm than gains?
Running itself is not harmful even when done every day. In fact, it’s one of the most effective ways to stay healthy since you do not need any equipment to do it. You just need your reliable running shoes. It is also a free exercise. What makes it harmful is how you do it. There are common mistakes done by both amateur and pro runners that lead to injuries and body fatigue from too much running.
Wearing the wrong shoes
Just because it’s from a brand you trust does not mean that you can already use it for your regular runs. Running shoes have specific designs meant to protect your feet from the constant impact of this type of exercise. So, if you plan to run every day, whether as your choice of exercise or for training, make sure to invest first in high-quality and well-fitted running shoes.
Minimal to zero warm-up and cooldown
Sometimes, when we have limited time for exercise, these two are the first to be sacrificed. A good warm-up and cooldown are your foundations for a good and healthy run. They will help prepare and restore your body for your succeeding run sessions. Constantly skipping on these two will result in poor performance in the long run.
Failing to add diversity in your runs
Runs do not have to be boring. You do not have to reach a plateau when it comes to your pace if you know how to add variety to your runs. Also, constantly running long distances is not recommended. Give your body, especially your joints time to recover. In the next section, we discuss some of the basic running exercises you can do as part of your training or regular exercise routine.
Pace training and different running exercises
One of the most crucial factors, in the long run, is not actually how fast you are, but more on how long you can sustain your ideal pace. Going too fast too soon may even impact your overall performance and result in a longer completion time. If this is your first time to train for a long run, pay attention to training that will help you determine your pace, and work towards increasing it to a more comfortable level. This includes doing different running exercises including sprints, interval training, and slow runs. We’ll discuss each of these below:
- Sprinting – This may seem too demanding during your first try, so it’s best to start with a shorter sprint distance, but go at almost 80 percent effort. Recover by walking for few seconds to minutes and repeat the routine for at least five rounds. Remember to listen to your body. You should be able to feel recovered within a minute without struggling. Once you get used to this, you can start to double the distance or duration of your sprint. You can do this exercise one to two times a week.
- Interval training – Interval training has been known to be one of the most effective ways to improve your run. It’s less intense than sprints, but can is another heart pumper exercise, as well. You start with your current jog pace, and speed up at least 50 percent effort for a certain “interval”. For example, you jog for two minutes and speed up for 30 seconds. Repeat this routine 3-5 times. Over time, you can start increasing interval duration.
- Slow run – This is one of those times when you do not need to worry about your pace or heart rate. Give yourself at least two days a week for slow but long runs. For instance, your sprints and interval training usually cover 3 to 5 kilometers. You can increase your run distance and duration for your slow runs up to 10 kilometers. This can even be slower than your usual pace or even run on an indoor treadmill. Consider this day as your recovery day. Take this time to enjoy your route and how far your feet can still take you despite the slower pace.
The key to a healthy running lifestyle is respecting your body. We all want progress in our running goals, but that will not be possible if you do not give your body the right fuel and sufficient recovery. Running as an exercise does not have to be harmful if you know how to make the most out of it, while also respecting your limitations.
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