2019 has come and almost gone with and 2020 is just around the corner. This also means only 15 WEEKS TO GO until RunWEST! Imagine racing around the track at Sydney Motor Sport Park, soaring above the lions at Sydney Zoo, running through the Western Sydney Parklands and finishing under The Sydney Coliseum Theatre! To do all this we are going to need to get our legs fit for running.
Whether you are an experienced runner or trying your first ever fun run, it all starts by putting one foot in front of the other and get moving. The key is to know where to start. It seems simple, but planning out your training sessions is often something that is overlooked, especially for beginners.
Have a plan and start small! This might mean a short walk around the local streets each day to loosen up those legs. From there you can build into walking and jogging intervals – try 1 minute of jogging followed by 1 minute of walking around the local park. Everyone has to start somewhere and in no time you will be able to tolerate more consistent running.
For those a little more experienced a good place to start is around the 3-5km range or around 20-30 minutes of continuous running. Look up your local “parkrun” which is a wonderful way to get moving every Saturday morning with other keen locals in your community. Every two weeks try to increase your distance by 1km and by March 29th, 12km will feel like a breeze!
The most effective way to prevent an injury is to:
- Steadily increase your distance and speed over 10-15 weeks
- Give yourself recovery days without any running
- Mix up your training. Try shorter and faster runs some days and slower, easier runs on others. Practice running up and down hills.
- Cross train for variety – Try swimming, cycling or exercising in the gym to mix things up
Even with a plan and taking it slow, sometimes your body will still complain. At the end of the day no matter how good your training plan is, sometimes your body just needs a break. Your body is pretty good at knowing what to do, so if you are feeling fatigued or lethargic, or you have a niggle here and there, the best thing to do is address it straight away and not force yourself through. So, do yourself a favour and listen to your body!
If you’ve started training and need some guidance, or if you don’t even know where to start, give the team at Sydney West Sports Medicine a call on (02) 9851 5959 to get you on the right track!