Running is a mostly cheap, easy way to get into shape quickly, writes Jason Osborne
Watching our weight was the topic of last week’s article, and what better way to do that than (with a few caveats) running?
Should I be running?
The aforementioned caveats include if you’re recovering from injury or serious illness of any kind, or if it’s been a while since you’ve been active. Running is a high-impact, weight-bearing form of exercise, which is to say that you’re carrying your own weight (unlike when cycling or swimming), and that the weight will be striking the ground forcefully with each step.
These could be thought of as “high-risk, high-reward” forms of exercise, as they can carry huge potential for both bodily injury and bodily development. Weight-bearing exercises are excellent for your bones as they force you to work against gravity and so strengthen your bones, but the high-impact nature of many of the exercises can be hard on joints like ankles, knees and hips if you’re not careful.
As a result, running should only be undertaken in good health, or if you’re in suitable shape to do so.
Getting started
The hardest part about any sort of exercise is often getting started. Few people wake up to see Ireland’s grey, rainy skies, and feel motivated to exercise. What differentiates those who do so from those who don’t is precisely that: motivation.
Identify or develop a sufficient reason for wanting to get in shape and cling to it: maybe you had a health scare recently and realised you’d best get in shape and make the most of the body God gave you, or maybe you simply want to be in as good a condition as possible for the big, post-Covid holiday. Regardless of the reason, find one and stick with it.
Some concrete aids to develop motivation can be useful, too. If there’s a particular form of music that gets you moving, or if there’s a friend with whom you can team up to split the burden, do so. The prospect of a post-workout reward can be a big help too, whether it’s taking half an hour to watch something of your choosing, or a simple bar of chocolate.
By connecting a run with something you enjoy immediately after, you will begin to draw an association between the difficulty of the exercise and a reward. This makes it easier to put in the hard work going forward.
Another tip to get you moving is to go somewhere that leaves you with no other choice but to exercise. In ordinary time, that might be the gym, as there’s little you can do there but exercise, but that avenue is obviously closed to us for the foreseeable future.
A lockdown alternative is to go to your local park, beach or mountain, dressed for the occasion in runners, shorts and a suitable top, so that by the time you’re there, you may as well do the exercise.
The right clothes
Wearing the right clothes for a run is usually an easy prospect; you can make it as complicated as you like, but any t-shirt, shorts and socks tend to do the trick. If you’re going to put on an underlayer or jacket to supplement that, make sure it’s breathable and not too heavy, as it doesn’t matter what the temperature is like outside – you will get warm.
Winter running also necessitates high-visibility accessories, hats and gloves, so include or disregard them at your preference.
However, the one thing that does take considerable consideration are the shoes. Again, in ordinary time, it’s worth going to a sports shop and having a shoe specialist help you to find the right pair, but this isn’t possible at the moment.
Cushioning around the ankle, heel and ball of the foot are particularly important”
Instead, it’s worth browsing the depths the internet has to offer. Much of the advice a specialist would give you is available there, and the range of shoes on offer has never been greater. A couple of retailers to consider include: Lifestyle Sports, JD Sports and Elverys. Between these three, there should be something to suit you. If you have a preferred brand, you can always go directly to that brand’s website and order straight from them, too.
Before doing so, it’s advisable to check what the retailer’s return’s policy is, as there’s no guarantee you’ll get it right the first time.
With regards to what you’re looking for, light and breathable is again the name of the game. The heavier the shoe, the heavier your feet, which makes running twice as difficult.
While you want the shoe to be light, neither should it be threadbare. Cushioning around the ankle, heel and ball of the foot are particularly important. Cushioning doesn’t mean you should be walking on pillows, though – it’s important the shoe has some rigidity so as to give your foot support, and so that you have a suitable push-off platform.
A final word on this is not to worry about how they look. While it’s nice to have a pair of good-looking shoes, in many cases today, the best looking shoes are not particularly practical. A rule of thumb I’ve found is that the higher the price of the shoe is, above a certain threshold, the less likely it is to make a good runner. You can reasonably expect to pay anywhere between €60-€120 for a good pair of running shoes, but rarely will they cost more than this. If you’re looking at a pair more expensive than that, chances are you’re in the realms of high-fashion and have left practical runners behind.
Get moving
Once the motivation has been accrued, and once the right gear has been sourced, there’s nothing left but to get moving. Start off with a warm-up consisting of stretches and fast-paced exercises to get the blood flowing, like jumping jacks, jogging on the spot, or squats. This stage is often left out, but it’s crucial if you’re to avoid injury.
If you’re new to running, it’s best to keep it short and simple. Depending on your abilities, your first couple of sessions may be a hybrid of running and brisk walking (interspersed with breaks if needed). The distance you go is totally dependent on your own level of fitness. A kilometre or two may be suitable if it’s been a long time, and that’s just fine. Your stamina will develop over time.
A good posture makes breathing easier and is less likely to result in some sort of injury in the long run”
Take it slowly at first, focusing on getting the basics right. Hitting a comfortable stride and breathing steadily. If you’re doing distance running, you should not be sprinting for much of your run. Rather, it’s a case of slow and steady winning the race. Speed will come in time, much as distance will. It’s important to run with good posture, so head up, back straight, shoulders back and core engaged (that is to say, don’t allow your upper body to sway all over the place as you run).
A good posture makes breathing easier and is less likely to result in some sort of injury in the long run.
Final tips
While there is an endless amount of depth to running properly, these simple tips are enough to get you going. A final point to remember is that the preparation is as important as the running itself, and this includes our eating.
Very heavy meals and drinking lots of water shortly before going for a run is a recipe for disaster. Rather, leave decent space between your last meal and your run, at least an hour. Instead of drinking a glass of water all at once, sip regularly throughout the day, saving the bigger drinks for afterwards, in order to replenish fluids lost through sweat.
With these basic boxes ticked, you’re ready to get out there and hit your stride.