Start Slowly!
The first step out of the door is often the hardest, and not just for beginners. Returning from illness or injury can also put you back in the beginner’s blocks.
Whether you’re returning to the sport after taking time off or you’re just starting out, the mental and physiological barriers that stand between you and your inner runner may seem insurmountable.
Most people seem to have a threshold to cross when they start – or restart – the sport. It takes time for blood vessels to respond, for your heart to get bigger and stronger, to add mitochondria to your muscles – but the good news is that our bodies are incredibly adaptive.
Returning runners know there’s a pay-off to sticking with it. Still, it’s easy to get discouraged, especially when other runners glide past you, breathing as if they have some secret supply of oxygen. Here’s how to overcome common early frustrations.
The Second Week Feels Harder Than The First
Feeling a little stiffness a week into an exercise routine is normal. Soreness can be a sign that your muscles are adapting, but if you’re so achy you’re shuffling, it’s likely you were a little too enthusiastic out of the starting blocks.
When you begin a running programme, your muscles are fresh, and you may have a rush of adrenalin, so you might be a little too ambitious. The next week, you can feel the consequences.
Experienced runners can fall into this trap if they expect to pick up their mileage or their speed where they left off. It can be easy to do too much before you’re ready for it. You don’t realise it because initially you might feel great.
Starting with – and stick to – a conservative goal, such as run/walking for 20 minutes. Ending a run feeling like you’re capable of doing more boosts confidence and is better than feeling beat up and discouraged. As you build mileage, don’t increase distance by more than 10% per week.
5km Is Still Hard
Maybe it’s because 5km is the classic ‘easy run’ or ‘fun run’, but being able to cover this distance comfortably is often viewed as a sign that you’ve ‘arrived’ as a runner. Just remember: Getting to this point can take anywhere from one to five months, depending on your fitness level and previous running experience.
Veterans returning to the sport won’t take as long to reach this comfort zone. Brand-new or overweight runners usually need more time to adapt.
When you are learning a new activity, your brain needs to build neural pathways that will give the muscles a sense of memory. Eventually, you aren’t thinking about each step you take. The movement becomes natural, which is when it can become relaxed.
That said, if you only know one pace – all out – a 5-K won’t ever feel easy. Turning every run into a speed session will make every workout a challenge – and set you up for injury.
Even A Short Run Leaves Me Incredibly Sore
Running demands movement from pretty much every part of your body. ‘If many of those parts haven’t been used in a while, if ever, you’re bound to feel a little wrecked.’
To help ease these early discomforts, run on soft surfaces such as dirt trails or grass as much as possible. Also, stick to flat routes since hills are extra taxing. Alternate running days with cross-training workouts, such as swimming, spinning, or yoga. Research shows that light exercise the day after a hard workout can alleviate soreness.
Focus on their footstrike and try to land with softer, lighter steps. A lot of people thump and crash – that high collisional force can cause damage.
Finally, take care of yourself: Stretch post-run, ice sore spots and get plenty of sleep.
Other Runners Chat, But I’m Out Of Breathe
Slow down! If you can’t hold a conversation, you’re going too fast.
There’s a level that’s comfortable for everyone – some runners might be able to talk while doing a five-minute kilometre, others might be at a seven-minute kilometre.
Then, check your form. Carrying tension can affect breathing: hold your hands loosely – don’t make a fist – and keep your fingers cuffed but not clenched. Keep your shoulders relaxed and away from your ears.
Have a squiz at these mental tips to get you over those hurdles.