Many people have started running during lockdown cos they can’t get to the gym & they think it’ll burn off a few of the lockdown lbs. You may be one of these folk, or be considering it.
I used to be a runner (ie run plenty of miles year-round regardless of the weather – proof in tshirt lol) but now I’m more accurately described as a fairweather jogger. So, as a former running regular & a current PT, here’s a few considerations (in no particular order) re taking up, or returning to, running:
1. Only running/jogging when the weather is good isn’t the best plan for consistency, & consistency is what matters in fitness.
2. Running/jogging is high impact. Any muscular/skeletal imbalances are repeatedly hammered with each step you take, so pay attention to niggles/warning signs.
3. As a rule, the recommendation is add no more than 10% mileage per week to avoid injuries. Too much too soon may leave you able to do nothing at all.
4. Running doesn’t build MUSCLE. You need RESISTANCE TRAINING for that. Running can actually be catabolic to muscle (breaks it down). As a regular runner I weighed over 2 stone less than I do now, but was skinnyfat not muscular.
5. Running (& any hard exercise) is a stressor on the body. If you’re feeling strung out then something like running may seem like a good idea, but actually it might be the last thing your overworked system needs. If so, don’t push too hard.
6. The older you get, the more important mobility & stretching becomes.
7. Running is fuelled by carbs, so don’t try to run on low carb/keto, it won’t go well. That having been said, I’ve always run better before breakfast or with only a small amount of food in me.
8. Some people’s bodies love running, others don’t. Some people’s bodies can take both running & strength training, others can’t. You need to pay attention to your body.
9. There’s 2 camps re running shoes: minimalist/barefoot, & cushioned. I’m firmly in the former. If you want to know why, read Born to Run by Christopher MacDougall. In fact, read it anyway it’s superb.
10. Only the rare few look effortless & gazelle-like while running. Most of us look pretty shit most of the time. It doesn’t matter, you’re fine 😊
11. A common problem among new runners is starting off too quickly & then having to stop. Start steady and learn what’s your own manageable pace.
12. Running can be really meditative. Regardless of whether you are listening to music/podcast or nothing, the repetitive action can be massively soothing.
13. Runners high endorphins really do exist, but I’d only get them if I’d run over 4 miles without stopping.
14. If you’re running for WEIGHT LOSS/maintenance, don’t forget that over-fuelling will still lead to weight gain. Plenty of people have got fat while training for a marathon. You really cannot outrun a bad diet.
15. A combo of running & walking is absolutely fine, do what you can. If you’re a beginner, I’ve lost count of the number of people who have said the Couch to 5k app is great. 🏃♀️🏃♀️🏃♀️🏃♀️🏃♀️🏃♀️🏃♀️🏃♀️🏃♀️🏃♀️🏃♀️🏃♀️🏃♀️🏃♀️
So there you have it. Run if you want, enjoy the fresh air, but understand that if LOSING FAT & looking ‘TONED’ or muscular is your goal you need to do some proper WEIGHT TRAINING (preferably with me), follow a personalised DIET PLAN (yes I can write you one), and do lots of CONSISTENT low-impact movement to get you to your goals.
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