My relationship with running has had it’s ups and downs since I first started in Grade 9 (I’m trying not to think about the fact that that was almost 10 years ago hahaha helpmeimold hahahaha).
I first started running because I was a wrestler. Wrestling is a physically intense sport that requires a great amount of power and stamina if you want to make it out of a match alive. It also requires you to cut weight to make your weight classes, and the easiest way to do that (besides sitting in the dreaded sauna) is to run. So I got on the running train. I ran probably 2-3x/week, about 4km per run. Nothing drastic as we trained on the mats 5 nights a week, but enough to help my cardiovascular fitness out a little bit.
Fast forward to Grade 12 and I’d been running with my dad a bit at this point and our runs seemed to be getting longer and longer, and we didn’t seem to be struggling too much. So we signed up for a half marathon which fell shortly after my last National tournament of the year (where I won a bronze medal ayy). The timing was perfect because I had been involved in intense training for months so I was well prepared.
I ran my second half marathon in first year of University – I was a varsity wrestler at this point, so not only was I training for a half, my training sessions were also extra hard. By the end of the training for that I had had enough. As far as I remember I stopped running cold turkey for a bit, and my training since then and since leaving sports, has changed drastically. My cardio is limited to usually only 1-2x per month, if that during the winter months.
However, given that it’s summer, my “love” for running has returned. As I know many people struggle with running, I thought I would share some of my tips and tricks on how to get better at running that I’ve picked up from the hours of training I’ve put in over the years.
Good running shoes
I mentioned this in my Shin Splints blog post, but different feet and running styles require different running shoes. Without the proper running shoes you are setting yourself up for injury, so make sure you purchase your shoes from a professional running store – it’s not more expensive, but they will do a gait analysis and judge the type of shoes you need based on how you walk and run.
Comfortable clothing
My dad always told me that you should dress as if it’s 10 degrees warmer outside than it actually is – so if it’s 5degrees outside dress as if it’s 15. You’re going to be working up a sweat running, and dressing for the weather is going to make you overheat and make running even harder than it is.
Also make sure you’re wearing clothes that are comfortable to run in. I know that sounds pretty obvious, but you don’t want to go out in a sports bra that isn’t supportive enough, or leggings that chaff in all the wrong places – test your running gear out on shorter runs before you go for longer and realize you’re super uncomfortable.
I’ve done a couple of review posts on leggings that you can check out if you’re still unsure: Gym Leggings For Every Budget, Gymshark Review. If there are any other fitness items you would like me to review then let me know!
Start out slow
If you’ve never run before, setting yourself a goal of running 3km in 15minutes on the first try is a little unrealistic, and unrealistic goals are going to set you up for failure, and ultimately lead you to give up. You wouldn’t expect to waltz into the weight room having never been there before and bang out a few squats with 250lbs on your back, would you? So you shouldn’t expect to run a pretty 5minute kilometre your first time out running, either.
The risk of starting too intensely, too soon, is that you could and probably will get injured. The most common injury I see in new runners is shin splints – and we don’t want shin splints, they really are a pain. I’ve written a blog post on how to deal with shin splints, so if you’re dealing with those already you should definitely check that out!
The best way I find to start is to do 1-2km with absolutely no time goal, then slowly work your way up in intensity, distance, and give yourself time goals as you find you get better!
Stopping to walk is ok!
Now obviously I don’t mean stop every 2 minutes for a 2 minute walk – doing that isn’t going to get you anywhere. If I’m honest, I still stop for a cheeky walking break every now and again while I’m out running – sometimes just 3o seconds of walking is enough time to recoup some energy and kill the rest of your run. Do not be afraid to walk!! That’s actually how some running groups train, in a run-walk style and they’ve still managed to finish their half marathon in a similar time to me.
When you stop and decide to walk make sure you’re tired, and that you’ve pushed yourself for at least a couple of minutes before you slow down – by pushing yourself past that “breaking point” you’re going to make improvements!
Check your form
If you’re not sure whether your running form is good or not, get it checked out by a professional or personal trainer – they will be able to give you some pointers on how to improve your running style.
Short, quick strides are ideal that have you planting your feet underneath your body as opposed to stretching them ahead of you. This will cause you to land more on the balls of your feet and not your heels – heel striking can cause shin splints! Keep your arms bent but relaxed and your hands below your chest, not allowing them to punch forwards or across the midline of your body.
Sprints/HIIT!!
Ok don’t hate me. Studies have shown that HIIT (high intensity interval training) help improve your cardiovascular fitness just as efficiently as LISS (low intensity steady state) running can – if not more!
I include hill sprints into my fitness routine at least once a week. I’m not going to lie to you, they suck… a lot. But I have found such a good improvement in my running by including them into my routine. Check any marathon training schedule, I can guarantee that 95% of them prescribe sprints as part of your training!
My dad (the saint) back in my wrestling days used to do hill sprints with me in the evenings after practice to help me with my competition performance. Is that what parenting is? Torturing yourself with hill sprints for the sake of your child’s sports performance?
Weight training
I know I’m super annoying and prescribe weight training for literally everything. Wanna run fast? Weight train. Wanna lose weight? Weight train. Wanna get over a lame ex boyfriend? Weight train. But seriously, A strong body not only reduces the chance of injury, but it will also help propel your ass along when you’re pounding the pavement. Try a moderately heavy weight for about 5-10 reps to help build strength and stamina. Here are some of my favourite core strengthening movements you can try, and I have tips on deadlifts, squats, and strengthening your hip flexors!
Now, with all this being said, these things are only going to work to help improve how well you can run if you’re CONSISTENT with your training. You can’t expect to get better if you only go on a single run a week and do nothing else. If your goal is to one day run a 5k, 10k, or even a half or full marathon, you won’t get away with training once a week. Start with 3 days a week, and work your way up from that (but also don’t be stupid and train 7 days a week – you need rest… dang this exercise thing is complicated, eh?).
Until next time
xx