Running for beginners – the way to get going

In this blog post – number 3 in a series of 5 on running – we give tips to beginner runners to help them do things correctly right from the start. Manjé from Lize-Jeanne Coetzee Biokineticist in Stellenbosch compiled the content.

“How do I start?” This is the question that I’m asked most by those who want to take up running. And, contrary to the complex response they expect, my answer is straightforward and simple: “Do it in a way that you do not injure yourself!”

Runner’s injury, in general terms, refers to the discomfort or pain that runners may experience while running. Most of the time these injuries are caused by body-related factors such as incorrect running styles, or certain muscles that need to be strengthened and conditioned to ensure optimal movement. This can be prevented with proper preparation, as well as having an understanding of the effect that running have on the body.

To prevent injury, newcomers and experienced runners alike should observe five key principles in their training and running programmes. In doing so they should find that their caution and good sense will allow for ongoing running enjoyment, even when they reach a higher age.

Short distances and frequency of running

Newcomers to running should be careful not to try to do too much too soon. Start with short distances every other day. This will help with recovery and to prevent injuries that occur when going too far too fast. There might even be value in starting off at a walking pace to prepare the body for the load and distances to come. Following this, more running days can be added and distances gradually increased.

Strengthening and conditioning exercises

Strength and stability training is another important part of beginner runners’ preparation. This builds the required muscle strength needed to be able to bear the load of running. It also helps to create muscle unity in the body and for the correct muscles to work together, thus preventing certain muscles to compensate for others, which could cause injury. This also contributes towards the correct running technique, such as proper stride length, correct posture and proper foot strike.

Esther van der Vyver, a client of ours and a runner in her 50s, concurs with this approach. For her, building up physical strength before starting to run is as important as is taking note of any niggles in the body while running. Her advice is not to try to “run through” pain or discomfort, but to get professional help from a biokineticist to prevent possible long-term, compounded damage that may affect the whole body.

Esther recently had to give up running for two months. A running injury developed and increased to the extent that some even suggested that she might be suffering from osteoporosis. By following a personalised biokinetics programme, she recovered fully from the injury, and is now able to run again without any pain. “Lize-Jeanne gave me my life back,” she says. “I feel like myself again. Beyond the pain relief, she’s enabled me to participate in my sport again!”

Runners should break any bad form or habits that can lead to running injury. In this regard we as biokineticists, who are medical professionals, are qualified to do running analysis and provide runner-specific exercise programmes to ensure the proper running technique, form, and the strength and stability required to enjoy injury-free running.

The importance of running shoes

Still on the topic of runner’s injury, it is important to have a suitable pair of running shoes to prevent injuries in the lower legs and knees. Consult with a biokineticist to determine the running shoe that is right for you, based on the biomechanics of your feet.

Runners often ask how far they could run with the same pair of shoes before replacing it. This distance often depends on the brand of shoe that they are wearing. As a general guideline, running shoes should be replaced after having covered between 500-600 km. Certain studies also suggest that the ability of running shoes to absorb shock diminishes over time, thus increasing the risk of injury. In certain instances during tests the initial cushioning in running shoes dropped to 67% after around 240 km, and further to 60% after 800 km. The danger of this is that, as the cushioning capability of the shoes decreases, the runner’s joints are progressively subjected to an increase in force and shock.

Therefore, to help remain injury-free, keep track of the distances that you cover with your running shoes and to replace them when it becomes necessary. What’s more, give your running shoes a break! Invest, if possible, in more than one pair and alternate them between running days. This will increase their life and ensure comfort for longer.

Running load and body recovery

The importance of body recovery is often overlooked. Running can be strenuous and can cause muscles to become stiff after a run. If this happens, rather take a day’s rest to allow the muscles to recover before going out for the next run.

This applies especially when runners experience pain or discomfort. In such instances it is best to consult with a professional, such as a biokineticist, to determine the cause of the pain.

Esther is also a firm believer in proper body recovery, which is an important part of her training process. For her, taking a day off from running – or more than one as she gets older – is as important as doing strengthening and conditioning exercises.

Tips to enhance running recovery:

· Always hydrate after running.

· Do foam-rolling, which helps to ease muscle stiffness and soreness, especially if the body is not used to exercise.

· Consider taking in whey protein, which is a complete source of protein that supports muscle growth and recovery. Furthermore, whey protein’s branch chain amino acids (BCAAs) help the body to build and repair muscle tissue. These nutrients also serve as a source of energy to fuel your workouts. Whey protein digests faster than other forms of protein, which means that the muscles receive the essential nutrients, such as amino acids, at a faster rate, resulting in faster overall muscle recovery.

· Take extra magnesium to prevent muscle cramps.

· Follow a healthy diet and limit sugar and refined carbohydrates.

The running plan

Our experience is that beginner runners soon start to take on new challenges once they’ve settled in. Whether you’re starting to train for your first 5 or 10 km race, or perhaps planning to work things up to enter for a first marathon, make sure that you follow a suitable running plan to increase your cardiovascular ability, fitness, speed, strength, and stability. These components play an important role to ensure appropriate progress and pain-free running.

It, furthermore, is important to carefully manage and build up the running load each week to increase fitness and strength levels. Not allowing for rest will lead to muscle overload, exhaustion and burn out.

Preventing injuries and setbacks are more important than attempting to reach maximum kilometres.

More blog posts on the way

Be on the lookout for our next blog post on the subject of running techniques, briefly touched on in this article. Also visit the Lize-Jeanne Coetzee Biokineticist website at www.ljbiokin.com.