Benefits of Running-
Running can benefit in both mental and physical ways. Physically This is done by aiding development of bones through weightbearing, improving cardiovascular fitness by increasing distances and pace. Mentally, running releases endorphins which are described as a runner high, this is a euphoric state following intense exercise which can reduce stress and improve sense of wellbeing.
1. Warming up,
A warmup is a great way to prepare the body for physical activity. Research has shown that many people think that they do a sufficient warm up before they go out on their runs, completing 1-2 stretches beforehand. However, research by (Fradkin, et al., 2010) has shown that a pre-exercise warm up can improve performance by up to 79%. This is where we increase muscle and tendon suppleness (STATIC STRETCHING), increase the blood flow to the area we are about to use through (Dynamic Stretching) without the 3 elements you are at risk of not meeting the minimum requirements for efficient muscle warm up.
2. Build into your runsàBetter to start slow and work up
It is better to start slowly after the warmup. Start by getting your breathing under control, inhaling through the nose and out through the mouth developing into a nice rhythm.
It is also beneficial to slowly develop your running, this will enable development of support muscles which are used when running such as your gluteal, calves and core. This in turn can also be shown to reduce injury rates.
3. Keep the pace at your controlled level
As the run progresses you might feel like you can increase the pace that you are going at. If you feel you can push it up a little bit, Go for it! Remember to keep the breathing pattern the same as this will allow for adequate oxygen intake.
4. Don’t be afraid to slow down walk (It’s not detrimental)
If you push the pace up or even if not, it’s not a big deal! The more you run, the more you will get used to the pace you need to be going at. Walking is part of the process. Starting with walking and slowly jogging slowly increasing the length of time you are continuously going for slowly progressing week upon week!
5. Rest is important between sessions
Delayed onset muscle soreness, (DOMS), effects many people, Some more than others. Allowing for one to two days post run for adequate recovery is typically what most people do. This will allow the body to strengthen and rebuild the muscles that have been worked in the previous days run.
6. Active recovery
Walking is indicated for runners to do as part of their active recovery, this will get increase blood flow to the legs which are already being strengthened following the previous days run.
Foam rolling is another helpful recovery tool that can be used to increase the range of movement available and work with the muscles which have been used the previous day to reduce the amount of delayed onset muscle soreness you will experience.
References
Davidson, K. (2017) Endorphins: Functions, levels, and natural boosts, Healthline. Healthline Media. Available at: https://www.healthline.com/health/endorphins (Accessed: November 22, 2022).
Mathesius, Andrejs and John (2022) 4 top benefits of aerobic base training for Marathon Runners, The Athlete Blog. Available at: https://theathleteblog.com/aerobic-base-training/ (Accessed: November 22, 2022).
JM;, F.A.J.Z.T.R.S. (no date) Effects of warming-up on Physical Performance: A systematic review with meta-analysis, Journal of strength and conditioning research. U.S. National Library of Medicine. Available at: https://pubmed.ncbi.nlm.nih.gov/19996770/ (Accessed: November 22, 2022).
Olson, G. (2021) Delayed onset muscle soreness (DOMS): Symptoms, causes, treatment, Healthline. Healthline Media. Available at: https://www.healthline.com/health/doms (Accessed: November 22, 2022).
Pearcey, G.E.P. et al. (2015) Foam rolling for delayed-onset muscle soreness and recovery of Dynamic Performance Measures, Journal of athletic training. U.S. National Library of Medicine. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4299735/ (Accessed: November 22, 2022).