Like many others after New Year’s Day, I had a few resolutions that I have been trying to keep alive. While staying ‘healthy’ has definitely been one of them, I made my fitness goals a little more specific by deciding to train for a 10 kilometre race. That didn’t sound like much before I started but, trust me, it’s a lot farther than you think. I quickly came to the realisation that training for the race would involve much more than just ‘running’. After doing my research and asking numerous experts, I’m sharing the top five things you should do if, like me, you aren’t much of a running enthusiast but want to take up the sport and make it across the finish line.
1. Dress for the part
Like every other occasion in life, heading out to do a little exercise requires proper athletic wear and gear. I am not saying you should go out and buy the latest and most expensive stuff on the market, but you will need a few things. The one thing that I was repeatedly told to buy when I first started running was a pair of running shoes, which are relatively different from standard training shoes. The biggest difference between the two is that running shoes are more flexible around the toes, making it easier to push off the ground. They also have thicker cushioning at the base of the shoe to reduce the force your knees and heels experience when your foot repeatedly hits the ground. While running shoes may come at a bit of a higher price, buying a pair that are just right for your running schedule and skill level can help you find the perfect ones.
When you are on a run, consider the clothes you will be wearing. Having to fix your shirt or pull your pants up every other minute would become such a nuisance, especially for longer runs. Decide on an outfit that you know will stay put. If you plan to run outdoors at night, be sure to wear at least one article of clothing that is reflective for your safety around cars and other motorists.
2. Fuel up
You need energy to burn energy, which is why eating before any workout is essential in order to get the most out of the time you spend exercising. And running is no exception. The period of time to give yourself after a meal and before a run differs from person to person. I personally wait around an hour after I have eaten before putting on my running shoes and heading out. Attempt a trial period and see what works for you.
The size of your meal depends on how long you plan on running/jogging. Opt for small energy-packed snacks for shorter runs and lighter workouts. Save the slightly bigger meals for longer runs. Regardless of the workout, carbs are what you are looking for, as this is what will give you energy. Do not start pigging out on bread and pasta quite yet. For smaller snacks, try bananas or a small bowl of oatmeal. For longer runs, try yoghurt and granola or toast with peanut butter and jelly. Remember not to drink too much water before your run, as that can lead to painful stomach cramps.
3. Stick to a schedule
One of the very first things I did before I started training was create a rough schedule of the days I planned on running, ultimately leading up to the day of my race. Before you can do that, you have to see where you stand in terms of your current abilities. You might put on your running shoes and find that you cannot run anything more than one kilometre before you bend over huffing and puffing. Or you might find that you can last much longer. Depending on how long you can last that first time, try running that same distance again at least three more times. Make sure you keep track of how ever long it takes you to finish the distance you have set for yourself for your run of the day. To put it into perspective, a typical 10 kilometre race should take anywhere between 55 to 80 minutes. However, it is okay if it takes you longer. You will naturally get faster as you spend more time running.
Within any given week, aim for two to three rest days depending how sore you are. Let’s assume you started running on Sunday and were able to complete 5 kilometres in 40 minutes. Aim for 5.5 kilometres the next day. Have a rest day on Tuesday followed by 5 kilometres in 40 minutes again on Wednesday. Have another rest day on Thursday and Friday is when you can pull out the big guns. Aim for 6 kilometres in around 45 minutes. For the following week, 6 kilometres becomes your new ‘base’ and follow the same schedule of slowly increasing your distance until you reach your goal. You are less likely to give up when you know you have to follow a schedule that slowly gets harder as opposed to attempting to run until you get tired. Like with pre-run meals, running schedules differ from person to person but I have found that this exercise regime worked best for me. Also, try running during different times of the day to determine which time works best for you.
4. Stretch it out
Like with any other workout, stretching before and after exercising can mean the difference between nursing an injury or more time running. Perform 50 to 60 jumping jacks before you start your pre-run stretching, as stretching cold muscles can result in microtears and increased stiffness, which can be very painful. A quick stretch before any workout helps your muscles function at their best. Perform a few dynamic stretches such as forward and backward leg swings, which help stretch your groin muscles. Static stretching such as holding a lunge position is also great for warming up your hamstrings and quadriceps. Remember to stretch your arms and core too, as you will be needing those as well to run.
As much as you would like to head straight into the shower after a long run, post-workout stretching is incredibly important. Stretching after workouts reduces the likelihood of muscle soreness and stiffness. A few toe touches and lunges can work wonders for that delightfully painful soreness you get the morning after a good workout. Remember to never bounce when stretching, as this can tear muscle fibres.
5. Find the support
I have to be honest with you; there will be days when you will want to give up. Whether it is because you are too sore, tired or simply unmotivated, you will need someone there to keep you going. When deciding to start training for a race, try and see if one of your friends or family members can be your running buddy. That way, you can motivate each other. However, if that does not work out, you can always sign up for a runners’ club. There are several groups across the country that meet up on a regular basis to run together. It really does make a difference to feel the support of others during a run, especially when you are having a particularly difficult kilometre. Regardless, remember to follow your own pace and as long as you are improving your personal best on a regular basis, that is an accomplishment of its own. One that you should be very proud of!
With thanks to Nada Ramadan.