6 Running tips when increasing the kms.

As we emerge from big lockdowns and snap lockdowns, it’s noticeable that more locals have started a new fitness journey in running. 

Running has been an escape for people in this new world where things don’t feel exactly normal. Ticking off the daily run or weekly km goal has been an excellent way to cope. 

As many of us start to get serious about an upcoming race or distance goal, (cough, cough, only 12 weeks until the GOR mara, eeek) - I thought it would be great to list down the six things to keep in mind as you increase your running activities.

1. WEAR THE RIGHT GEAR

   While running requires minimal equipment, having the right gear makes it so much more enjoyable. The biggest mistake with most runners is buying a shoe for its brand, but not the right fit to your running style. Visit our friends at Active Feet - Ocean Grove to learn more about the right shoes for your individual running mechanics.Your body and feet will thank you

2. DON’T BE A ‘TOO’ HERO

   Too much, too soon can lead to major problems such as stress fractures and other injuries. Gradually increase one of your running factors each time. Don’t attempt to increase speed and distance together. 

3. CHECK YOUR SHOES REGULARLY

   Pilots check their aircraft before a flight, you should too. When you increase your weekly milage, you might need to replace those shoes sooner than usual. Take notice if you have blisters or achy feet after a run as these are usually early-warning signs. Another idea is to rotate your shoes each day, allowing the cushioning to ‘recover’ before the next long run.

4. DON’T PUSH YOURSELF TOO HARD

   These are already stressful times for most. There is no need to push yourself too hard if you are feeling overwhelmed in other areas of your life. Your body can’t really distinguish the difference between workout stress and life stress. Keep things at a moderate intensity and most importantly listen to your body. If you feel fatigue, give yourself some extra days rest, or lower the intensity with some light cross-training.

5. BE AWARE OF OVERTRAINING

   At some stage you will feel the impacts of overtraining. The symptoms can creep up unnoticed if you are out-of-tune with the body, then whack - run plan goes way off course.

   Some symptoms / signs that may be a warning to overtraining:

   • Feeling exhausted, even after a good sleep

   • Heavy legs before, during, and after running

   • Emotional highs and lows

   • Appetite changes

   • Heart rate is higher than normal when resting

   • Lack of motivation for usual workouts

   • Frequent headaches

   • Lowered immune system

   If you experience one or more of these symptoms on your running journey, take some extra days rest.

6. RECOVER PROPERLY

   Good recovery is just as important as the actual run. To gain strength, speed, and more, muscles grow when they are subjected to forces that cause tiny tears in the muscle fibres. It’s during recovery that the body repairs these fibres and builds new blood vessels to the stressed area.

   Some easy methods for starting the recovery process after a run:

   • Eat straight after a run. (suggested within 30mins after a run)

   • Foam rolling and stretching

   • Add rest days to your calendar, don’t skip them

   • Light cross training