Train to get the most from your running!!
Get some descent running shoes
Running doesn't require much investment in gear and accessories, but you have to have a good pair of running shoes. Unlike all-round trainers, running shoes are designed to allow your foot to strike the ground properly, reducing the amount of shock that travels up your leg. They're also made to fit your foot snugly, which reduces the slipping and sliding that can lead to blisters. So as soon as you start putting some short running spurts into your 30 minute run, go out and get some decent running shoes. A good pair will cost between £50 and £70 but they’ll last you for at least a year. You’ll feel better running in them and you are much less likely to pick up an injury. Get advice from Ian at Ultrasports or from Newport Sports shop – don’t go to large general sports stores.
Where should I run?
You can run anywhere that's safe and enjoyable. The best running routes are scenic, well lit, and free of traffic. Try to include some soft surfaces: choose trails or smooth grass rather than roads. Try to avoid pavements which are much harder than asphalt roads. Think of running as a way to explore new territory. Set out on a new adventure each time you run. The more varied your routes, the easier running will feel.
Training runs during the week.
As well as the Wednesday night runs, club members take part in informal training sessions through the week. We’ll start posting details of these soon.
Pace
Learn what sort of pace you are running at, and use the pace chart to predict race times and set targets for races.
Branch out
It's a rare runner today who doesn't employ some cross-training, which means using other activities to keep fit and improve your running. Doing another physical activity a couple of times a week gives your feet and legs a welcome respite from the constant pounding of running and strengthens muscles that running does not exercise. In both of these ways, cross-training can help to protect you from injury. Try swimming at Newport Swimming Pool – there is a handy ‘early birds’ session from 7 till 9 every morning (phone 811520). Or get the bike out! Or book a session in a gym - by using a stair-climber, rowing machine or cross-country ski machine, you can take the stress off any injured area and still get an excellent cardiovascular work-out.
Is it normal to feel pain during running?
Some discomfort is normal as you add distance and intensity to your training. But real pain isn't normal. If something feels so bad that you have to run with a limp or otherwise alter your stride, you're probably injured. Stop running immediately, and take a few days off. If you're not sure, try walking for a minute or two to see if the discomfort disappears. If it doesn't disappear, consult your GP or (better) a sports injuries specialist.
Don’t get injured
Unfortunately, running injuries are almost part of the game. Run long enough or hard enough, and you'll probably come down with an ache that will temporarily sideline you.
Fortunately, most running injuries are short-term. After a few days or weeks of rest, you can return to your regular routine. Still, there is a better way: Don't get injured in the first place. Look up the how not to get injured page.
Remember
Allow at least a day between runs when you begin, and at least one rest day a week when you build up.
If in doubt, slow down. You should be able to hold a conversation while you run. Respecting your body is the best route to progression.
If you are following a training schedule, don’t be afraid to repeat a week, or drop back a week. Everyone’s different.
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