What Has Running Meant to You So Far?

OK, so you have probably already discovered a few things about running,

• It’s a simple and easy way to get fit
• It doesn’t cost the earth
• The more running you do, the easier it gets
• The more running you do, the more you want to do
• You have probably lost some weight
• You can enjoy your food without worrying too much about weight gain
• Having started to run, you have been thinking about how you could take it a stage further

The first point to make is that you are certainly not alone in having these thoughts.

Most people start running because it is a cheap and flexible way to get into better shape. Whether it is running out of doors or in the gym, there are usually a few questions we all ask ourselves to begin with……

• What should I wear?
• Will it hurt?
• Should I go solo or try to find someone else to run with?
• How self-conscious will I feel?
• How safe will I be?
• Will my body be able to take the strain?
• Do I need to have an incentive to make me run (eg losing weight, training for a running event, such as the Race for Life or a marathon, or another sport)

If you have already started running you will have found an answer to most of these questions, but you may be at the crossroads at the moment.

Having got past the initial hurdles, many people who start running then wonder what to do next. Whether to stop running, to keep on as now, or take a step forward and find ways of becoming a better runner and thus, get more enjoyment from the sport.

Choosing the last of these options is actually more challenging than deciding to go running in the first place. This is because it requires you to take running into other areas of your life. It could mean entering races (which will add a competitive element to your running), or it could mean joining an established running club (which adds an extra social dimension to running).

It means that some of the running you do will actually be ‘training’, so that you can continue to improve. Also, it means that you will need to devote more time to your running.

If these changes are not something you want to introduce into your life, then you will find it difficult to improve your running ability under your own steam. It can be done, but you will probably have to plough a lonely furrow.

How Do You Learn How to Run?

That might sound like a really stupid and patronising thing to ask. Of course, everyone knows how to run – you just keep putting one front in front of the other and keep an eye on where you are treading, don’t you?!

Well there are two important aspects to running long distances. When you try it for the first time, you don’t actually know how far to go or what distance you are capable of running, and at what speed. Obviously you want to make sure you go far enough for it to be worthwhile, but not so far that you can’t get back to where you started from!

One of the first things you’ll probably notice is how quickly you get tired. Don’t worry. This is normal. Even the World’s best feel tired when they are running, but it doesn’t mean you have to stop. You will usually find that the tiredness will wear off, and you will probably surprise yourself with how you can keep going and recover after a hard stretch.

Obviously if you have to stop, then stop. There is nothing wrong with walking for a while, either.

The experts say that when you are training, you should ideally run at a comfortable pace which would allow you to speak to a running partner. Even better if you actually have someone with you!

The more times you run, you will be able to run longer distances and probably run more quickly as well, as your stamina builds up.

It is always comfortable to know you can cover long distances. It helps to build up your personal confidence and strength. But don’t get too over-confident.

As a matter of course it is wise to take precautions before you run, especially if you are going out on your own. Let someone know where you are going and how long you will be. If you can’t take a mobile ‘phone with you, at least take the means to use a public ‘phone booth.

Also, keep a note of the time you take to complete the run and measure the course with the tripometer on your car. You can then see if your times improve when you run the same course again.

Whilst running regularly (at least 2/3 times a week) will quickly build-up your strength and speed, your rate of improvement will tail-off. So how do you train to run faster?

The proven method is to introduce some ‘speed sessions’ into your training. This entails running virtually flat out for a short burst, and then easing up to recover. An example might be to run fast between two lamp posts and slowly between three lamp posts to recover. Then another quick sprint followed by another ‘recovery stretch’.

Most running clubs do some training of this type as a matter of course. And because it is done in a group, there are ways to make it fun and/or competitive. Runners being of different standards doesn’t matter, as everyone is organised to train within their own performance band.

Believe me. It can be quite enjoyable. And if you want to take part in races and stretch yourself to new heights, this is definitely a good way to approach it. Did I mention stretching? That’s another topic all together….!

Caerleon Running Club

October 2005