Do you want to take up running? Do not start by running fast - an expert recommends to begin by walking.
Do you want to get into running, but don't know how? Today, 5 November, is Global Running Day which makes it the right time. Associate Professor Anton Lednický from the Department of Athletics and Physical Training of the Faculty of Physical Education and Sport gives you some advice on how to dress in the winter months and how to adopt proper running technique.
What should we wear while running outside in autumn?
There is a saying that there is no bad weather, only bad clothes. Even if it's cold outside, you shouldn't wear too many layers of clothing because after a while they get in the way. Put on two or three layers, which you can easily take off. It also depends on where you are planning to run, so adapt to the situation. Many people don’t run in the rain but if the rain is light it's much more pleasant to run in because the moist air makes breathing easier. Gentle rain can actually be helpful.
If I'm not used to running, what should I do to prevent health issues from the get go?
Some people get sick as soon as it gets cold. In the first place, consult any health issues with your doctor. If they advise you to run, start by walking. Some people who start running without any preparation might feel worse after two sessions than before. It’s safer to start by walking - count the number of steps per minute; beginners should take 60 steps per minute - every second a step. If you want to increase intensity, start by training for 10 minutes at a pace of one step per second. The body gets accustomed to the intensity. Of course, use your arms too. Next, increase intensity to 90 steps per minute, and once you can handle that, proceed to 120, and later 140, and more. Never rush it, do one intensity level for at least three training days. Once the intensity level feels easy, increase it. At the same time, monitor the distance you covered, extending it gradually. Beginners should not pay much attention to, or follow advanced runners who go faster. Those runners may have trained for six months or a year already. You can gradually work your way up to running 20 or 30 minutes at a time.
What are the biggest beginner mistakes when running?
People who once did some sport, then quit, and haven't done anything for ten years, often think they'll run the same distance at the same pace they did ten years ago. They remember that they used to run ten kilometres without any trouble. Your body might mobilise and do it, but various health issues may occur later. That is why the sequence of goals is very important and we should not overdo it right from the start. In the first and second weeks, the body should not physically feel the increased activity and your chosen intensity should be such that you do not end up out of breath and sweating profusely after your training session. Try to do the first fast walk and the first trot with a friend so you can speak with them. If you're out of breath to the point where you can't talk, slow down. Your body has to get used to the first intensity level.
How should we warm up before running?
I definitely recommend warming up the muscles lightly, e.g. by jogging for three to five minutes, to tell the muscles that our body is gearing up for physical activity. Later on, include static stretching – bend forward, bow sideways – and stretch the large muscle groups for the next few minutes. Move on to dynamic exercises next - circular movements of the arms, torso rotations, leg kicks, and then apply the running ABC to acquire proper running technique. Do not run on heels, because over time you might hurt your feet and your back.
What is the proper running technique then?
When running, you should land on the forefoot. Starting from the forefoot move your weight to the entire foot and follow through with the bounce into the next step; we call this double action at the ankle joint. Do not land on your entire foot nor hit the ground with your heel. These landings slow you down. Landing on the forefoot will spring-load your next step.
What to do if we feel stabbing pain in the side or get a leg cramp?
This ‘side-stitch’ is caused by an increasing concentration of lactic acid, created during exercise or heavy physical activity when there is a deficit of oxygen in the blood. When this happens, breathe deeply with your diaphragm, giving your body as much oxygen as possible. There are many styles of breathing while running - some recommend one step per inhale, one step per exhale, but I’ve seen recommendations to take two steps per inhale and one per exhale. It is important to find your own breathing rhythm and stick to it. With shallow breathing, little oxygen gets into the bloodstream and you are not in control of your body's reactions. In case of a cramp, massage the muscle and stretch it if you can. If you get a cramp in your calf, rest your foot on a step, bend forward and try to keep the muscle in a stretched position. If that doesn't help, massage the muscle vigorously to get as much blood into it as possible, which should help the cramp go away. I also recommend to help your body with supplements and vitamins.
How to regenerate muscles after running?
After your training, do some stretching to stimulate the muscles while not in motion - tension them, then relax, and then stretch. To avoid cramps, do some stretching exercises.
What about muscle soreness after running?
After each run, take a warm shower while massaging your limbs, moving towards your heart: in case of legs, going up. In this way, go through all muscle groups, including the back. If you can't reach it, try a towel or various other massage aids. This helps the muscles regenerate faster. After training, do simple stretching exercises, focusing on your limbs. Monitor your heart rate to find out the right intensity for you. There are various recommendations regarding optimal heart rate, some authors recommend to calculate the maximum heart rate by subtracting your age from 200 bpm to make sure you do not overload your body. However, with recreational running, the most important parameter is how you feel.
How do you know that you’ve overloaded your body?
When you wake up tired in the morning, you probably have an elevated heart rate. You should measure your resting heart rate before exercise (e.g. 60 bpm). Take the measurement before you get out of bed. Measure it again after exercise. Your know your body has not yet regenerated while your heart rate remains higher, e.g. 70 bpm. You don’t need to stop though, just switch to lighter forms of exercise, like bike or roller skates, to maintain muscle tone. Often, overweight people want to start running to lose the extra weight. However, for people with obesity, running is not a suitable form of exercise, because the extra weight might hurt their joints. They should start walking first, to adapt to the increased intensity of exercise. A general adjustment of diet is also very important.
What shoes are suitable for running, and do you need special running shoes?
Don't be tempted by fancy, attractive sneakers that don't have a good sole and don't hold your foot well. I do not recommend sneakers made of fabric which are more suitable for walking, or shoes with a higher heel. If you buy running sneakers, you should be clear about what you want to use them for. It is best to consult the people in a sports store.
Radka Rosenbergová