During one of my crossfit small group classes that I usually participate in, I had them run 1/4 mile for four round as part of the workout. Dear God, I thought I was going to die! I ran each 1/4 mile but it wasn't easy. I've since talked to a few of my clients and friends who run marathons and 5k's and had done some research to increase my running ability. My desire is not to run a race but perhaps jump on the Tuff Mudder - Balderdash bandwagon some day as well as continue to use running in my MMA/Crossfit training. Below are some issues that I've heard used in the past when it comes to running.
1. Blaming Your Shoes
We all know the importance of being properly fitted for a good pair of running shoes. Running in a pair of cross-trainers will leave you with shin splints, plantar fasciitis and a host of other issues. I strongly encourage everyone looking to get into running to make an investment in a pair of properly fit shoes and use them only for running. But, if you're looking to get into running and are a novice like myself or have been running for years and looking to break a plateau, many times the shoes aren't the issue but your running gate, posture or not pacing yourself correctly. This all comes with experience and proper coaching. I've trained many runners in the past. Dave and Meirave Werbel who used to jokingly refer to themselves as Barrington's second fittest couple have taught me a lot about proper alignment and posture when running and swimming. They have participated in countless races, triathlons and marathons. They pointed out simple changes in posture, propelling from the core, etc will allow for more endurance. I will more include tips for running in a future blog...
If you want to learn how to run or improve your running ability, seek out those who have experience and do the research. Learning the proper biomechanics of running, form and breathing will go a lot further than running out and buying new shoes. You’ve heard it a million times, get fitted for a good pair of shoes. Whether you’re a beginner or a veteran runner there’s no disputing that investing in a quality pair of shoes, and maybe even getting fitted at your local running shop is a good idea. But If you’re struggling with a persistent or recurring injury, or you just can’t push past a plateau, instead of blaming your shoes and going on a hunt for the next best pair, take a closer look at your training program. More often than not, it’s a poor training program that will leave a runner sidelined. Pay more attention to your body, and reevaluate your training strategy. If you’re continually dealing with injuries, perhaps it’s time to see a doctor.
2. Not Warming Up
Back in the day, we all did the static stretches in gym class before any activity. However, research has shown, it is best to warm up by doing light activity such as walking or a light jog to warm up the muscles and increase range of motion. Save static stretches for after you've warmed up the muscles and get some blood flowing to your muscles and loosen up your joints. Taking the time to warm up properly could prevent injuries and increase your running efficiency.
3. Training Without Progression
Once you've built up a little endurance, you will get that "runner's high" from released endorphins etc. Having a strategic plan of progression will allow you to make steady gains and minimize injury. By developing a progression that is effective for your current training ability, you will be able to make run longer distances, faster times and improve your cardiovascular and muscular endurance while minimizing over training and injury. To be a successful runner you have to start at your current fitness level and work your way up. In other words, progress your training. The amount you can safely advance your routine depends on how much you’re already running. Beginner runners should keep their program the same for 3-4 weeks at a time. If you have a little more experience under your belt, a general rule of thumb says you can increase your mileage by about 10% each week.
4. Not Enough Recovery
Runners are a tough crowd! Try to convince them to not run as much... you'd have a better chance trying to talk a dog off a meat wagon!! I get it, running is a form of therapy for some. the "runner's high" is unlike anything else. However, train smart not hard. When you run you put microscopic tears in the muscle. This is similar to the effect of strength training. It takes time for the muscles and joints to recover. Over training is one of the biggest culprits for causing injuries such as shin splints and plantar fasciitis. Try cross training to continue making progress and minimize over training.
5. Expecting To Much To Soon
Slow and steady wins the race. It will take time to be able to perfect your running. Muscular and cardiovascular endurance take time to build up. I recommend my clients start by doing interval training. Run for a short period of time or distance followed by walking for a longer period of time or distance. As you become better conditioned, increase your running time and decrease your walking. There are a lot of great books and programs online such as the "Couch to 5K" program. Be patient, celebrate the small milestones in your training and continue to research for ways to improve your running and nutrition.