8 tips to help you return to running (and keep those new year’s resolutions)

1.         Start small

Build your distance slowly. Keep it short and sweet to start, then slowly build your distances each week by roughly 10%. Progressive loading is great, but a combination of long slow runs, shorter runs and speedier sessions (like intervals, tempo and fartlek training) can help you build a better base, and utilising your local physio, run coach or exercise physiologist, is a great way to gain some individualised advice.

2.         Slow it down

Start slow and steady. Build your distance at slow speeds before speeding up. You should be able to comfortably hold a conversation throughout your slow runs.

3.         Take it at your own pace

It’s great to train with friends or run clubs to socialise, maintain motivation and stay consistent, but remember everyone has a different baseline fitness, so try not to compare yourself to others and move at your own pace.

4.         Don’t forget about your strength work!

A solid strengthening program coinciding with your new running program is a great way to prevent and help rehabilitate injuries. Strengthening helps to increase the capacity of our muscles and tendons, so it can really help our body tolerate the increased load of our new running program.

5.         Also cross training!

What the hell is cross training and why will it help my running? Doing activities other than running (i.e. cycling, swimming, Pilates etc) offers complementary strength and conditioning, which you may not get just from running.

6.         Rest days are important

I’ve finally caught the run bug, why are you telling me to rest? As you build mileage, your body needs adequate time to recover, so it’s important to factor in rest days to allow time to recharge. Taking time off running, improving your sleep, nutrition and decreasing your day to day stress, is equally important when training.

7.         Footwear

Correct footwear can play a big part in your comfort and injury prevention when running. Terrain, distance and training type are all important factors when choosing a new shoe. Your local sports podiatrist or physio can be a great resource to help you find your fit.

8.         Stay consistent

Possibly the hardest of the above, but if you’re able to maintain and consistently show up, you will naturally see the improvement in your running. Creating a community around running with friends or by joining a run club or tracking/logging your data, is a great way to do this and monitor your progress.

If you have any questions or would like us to help with any ongoing niggles, make an appointment with a physio. Email info@coventgardenphysio.com, call 020 3161 4646 or do it online here.