OzSquad’s Top 5 Running Tips for complete beginners
OzSquad’s Learn to Run course has unleashed many new runners out onto Manly’s pavements. Here are my top 5 tips to get you started.
1. Understand that all runners hate the first kilometre!
Every runner, whether they have been doing it for years or have only just started, doesn’t exactly enjoy the first few minutes. The first kilometre hurts everyone – not only are we waiting for our aerobic systems to kick in properly to give our muscles the oxygen they need but we are still thinking about all the other things we should be doing or how comfy our bed/sofa looked as we left the front door. Runners carry on knowing that it gets better (much better!) and non-runners stop, return to the bed/sofa saying “ I hate running, I can’t run, I’m never running again”. So….. persevere!
2. I’ve said it before, I’ll say it again – Core is King
Our core is our pillar of strength – we are only ever as strong as our core. We use the core as the base to push our arms and legs off when we are running and all runners should therefore incorporate plenty of core exercises into their weekly running routine. Plank away!
3. Open your mouth!
I have rather a large nose. But even my two nostrils are still way smaller than my mouth. Open the mouth to breathe whilst running to maximise your ability to get enough air into your lungs, and therefore oxygen to your muscles.
4. Procrastination is the number one enemy of the runner
Don’t think too hard about it, just get out there and run. Diarise your running slot, treat it as an appointment you can’t miss, prepare your kit in advance and JFDI!
5. Walking counts
If thinking “I’m going for a run” is too scary – think “I’m going for a walk” and break into a cheeky little run in the middle. Run/walk as you feel comfortable. Try counting paces, using landmarks or running for one minute, walking for one minute. Time out on your legs will help to build leg strength and over time your cardiovascular system will improve allowing you to run more and walk less.