This Live Well post is the second guest post from my lovely and talented friend Lindsay Goodridge.
So, you’re off the couch. Now what?!
You could take a class, you could bike, swim, run, walk. The latter all being free! I like to run – it’s versatile, you can take it everywhere. I’ve explored many cities while traveling by going for a run. While swimming and biking are great for your body, running can be a little more challenging to start.
Embarking on a running program can be intimidating. It doesn’t really feel like the most elegant, motivating exercise when you’re beginning. Watching yourself improve as a runner, however, is one of the most inspirational fitness accomplishments I’ve witnessed in myself and others. It’s tangible. It’s measureable. You start off slow and discombobulated on your first run (everyone does) – it can feel like one of those dreams where you’re hoping to run fast and fluid, but when you go to run, your limbs aren’t doing anything that you’re telling them to. Then one day you’ve run 5 minutes straight! And then you’re finishing a 5km run – and you’ve ran the whole thing! Then a 10km run or a ½ marathon! Or even a marathon!
If you’re going to start a running program it’s important to take care of your body. I’ve led running clinics in the past as well as trained myself, and here are some suggestions you might find helpful.
- See a physiotherapist or a fitness trainer to get some exercises to strengthen your core. Running is a high impact activity, and an instability or a malalignment can lead to issues in other parts of your body. That being said, once you get into it, running is a great way to maintain your core.
- Get the right shoes! Just as a trainer can help you avoid injuries, so can the right shoes. Go to a running specialty store, they’ll help you figure out what sort of shoe will fit your gait. Plus, you’ll feel awesome in new shoes! If you feel awesome in your gear, you’re more likely to wear it… and sitting on the couch in your new running gear just looks a little ridiculous (not to say it hasn’t been done!)
- Start slowly. You can push yourself later. You need to start slowly and let your body adjust. If you’ve never run before, give yourself a month or two sticking to a walk-run program like the Vancouver Sun Run’s Learn to Run program which is endorsed by SportsMed BC. Modify it as you see fit. Listen to your body. Push when you can, and take care of it when it needs you to.
- Stretch. Take care of your muscles. Build in your workouts with time to stretch. (I struggle with this one, but it’s part of my New Years resolution so let’s work together on this!)
- Run every other day. Try not to run on consecutive days. This gives your body a chance to recover. As I mentioned, running is considered a high-impact activity. That means that there is a lot of pressure going through your bones, muscles and joints. They need time to repair themselves and grow stronger between runs.
- Find a buddy. Even if it’s just someone that’s excited for you to start running! They don’t have to run with you, but it helps to have a cheering section. Also, if you’ve told someone that you’re going to run a 5km run by March, then there’s a much higher chance of accomplishing your goal – and getting off the couch!
So, taking that to heart. Try a 1 minute run with a 4 minute walk and see how it feels. Aim for 6 cycles of that. It doesn’t have to be a huge workout. It just has to get you off the couch!
I’d love to hear your questions!
Good Luck!
You can find other posts in the Live Well series here.
All text and photos © The Muffin Myth 2013
This simple post has really inspired me to take to the trails again. I have been plagued with niggling back issues and before that Achillles tendonitis so bad I had to have steroid injections over two years, so have gotten out of the habit of higher impact activity,. But I miss it! I MUST book a physio appt to sort my back and core before slipping on my runners. I was going to just go for it but wise words about prep. Thank you!
I’m so excited for you! It’s so challenging to work through pain and get back into things. I am recovering from ACL surgery, and have achilles tendonitis flare-ups, and back spasms that all require me to be diligent in the physio department. It’s tough to stay motivated some days, but totally worth it when you can see how it all comes together to help you run and be active and healthy! Good luck! let me know if I can help at all!
I couldn’t agree more, and the great thing about running or run/walking is that you can do it anywhere, for free (once you’ve paid for your shoes).
… and you can see all those little things that you miss from the car!
I’ve been looking forward to this post! I used to go for long, intense walks (sort of power walking but minus the arm-pumping intensity), but moved it indoors to a stationary bike when I got pregnant. Fast forward to now, and we’ve just gotten a jogging stroller. I’d like to start jogging, but the weight of the stroller plus the kid easily adds another 40-45 pounds to push, and talk about feeling discombobulated and ungraceful. Any pearls of wisdom, apart from good shoes, working up to it, and stretching?
If you’re running with a stroller, make sure you get one that doesn’t have you hunched over the hand-bars. It’s unnatural to be running with both hands in front of you, so it’s extra important for you to start small so that you don’t pull muscles in your back from twisting. Mountainbuggy.com had a good acronym, WASH, to help you remember how to hold your body: Wrists in neutral, Abdominals pulled in, Shoulders pulled back and Hips square to your stroller. Experiment with what hand position feels the most natural to you.
Hope that helps! I’m super inspired by you getting out! I just have to pull myself along