Quar-RUN-tine
So here we are in week 6 of quarantine. We are all getting adjusted to a new normal- working from home, homeschooling and taking up old and new hobbies. Especially as the weather begins to change, getting outside for a run may seem more attractive to you than ever before! Running has become much more than just physical exercise over the past few weeks; it has become a source of freedom to get out into fresh air, a strategy to maintain a routine and work towards a goal, and a coping mechanism to help us deal with the increasing stress and anxiety of these uncertain times.
And, I could not be more excited that running is becoming a part of more people’s lives- I am super passionate about running! It has been my happy place both physically and mentally for as long as I can remember. I love having the opportunity to inspire, educate and motivate others to safely enjoy running too! Given that you may have never run before (or perhaps it’s been awhile…), I wanted to give you a few tips on how to safely (re)introduce running into your life.
At the beginning, less is more
One of the most common reasons new runners get injured is they do too much too quickly. It is super exciting starting a new hobby, but doing too much too soon can overwhelm our bodies and result in injury. Start slowly and build gradually. I typically recommend focusing on time versus speed or distance. If your brand new to running aim to be outside for your run/walk for a total 15-20minutes, start with 1-3 times per week. When you are ready to progress, use the 10% rule: do not add more than 10% of your total time per week. This will allow your body to be challenged and improve without overloading yourself.
The run-walk recipe
If you are aiming to be outside for 20 minutes for your run, use a 1:3 ratio of running to walking (run for 1 minute, walk for 3 minutes). As you progress, increase the running interval and slowly decrease the walking interval. This will work towards gradually increasing your running time while keeping the total exercise time the same. There is no perfect recipe to follow but using a run-walk combo is a great way to introduce running safely into your routine.
it IS hard at first- AND that’s ok!
Have fun with the challenge! Just like any new sport or activity, it is going to be hard at first; yes, you will be tired and yes, you may have some muscle soreness afterwards, but this is all within normal. Embrace the challenge and enjoy the physical and mental benefits of running! If something feels feeling “off” after a run and you are not sure if what you are feeling is normal, reach out to your physiotherapist and they can help you get to the bottom of it.
Don’t forget to warm up and cool down
Warm-ups are important to get your body ready for activity. Even if you are doing a run-walk combo, it is important to start off with a walk to get your heart rate and breathing rate up (typically about 5-7 minutes). At the end of your run-walk, cooling down allows your heart rate to safely settle and your body to adjust to the change in effort. Try a 3-5 minute cool down of walking with some gentle mobility exercises.
Leave room for other activities
Don’t forget about all the other activities you enjoy- it’s important to include some cross training or other sports/activities to compliment your running. Whether that is yoga, weightlifting or Pilates, all these activities can actually help make you a more efficient and safer runner. Balance out that newfound love of running with all the other activities you enjoy.
I want to highlight that before making any changes to your usual activity routines, consult a coach, physiotherapist or your health care practitioner to ensure you are implementing changes that are safe and specific to you. And just a friendly reminder to be mindful and respect physical distancing while out running – it is okay to stop for a moment to let someone safely pass, or slow down to ensure a safe distance. We are all in this together!
Happy running – let me know how it goes!
Kate
**If you have any questions or are interested in getting a learn to run plan tailored to your needs, feel free to email me: kate@pressplayphysio.com