Getting adequate rest is vital for performance, but also your long-term health. With the start of any new exercise regime, the body can feel tired and sluggish, thanks to a combination of having to learn a new skill and using up lots of physical energy. Ensure your plate has plenty of colour (I don’t mean smarties) and dietary fibre, focussing on vegetables and wholegrains, and don’t forget your healthy fats (olive oil is a staple of my diet)! I don’t frequently take protein powder, but if you feel like you’re really struggling to fit in enough calories, this may be good to look into. This should go without saying, and most people don’t find it too hard once they start running! However, it’s easy to forget that new exercises (even if you exercised before) can be extremely energetically demanding for the body, and you need to eat to replace lost calories. I also did a vlog with my physio where she talks about ways to avoid injury that’s worth a watch! Here are some great people to follow for online workouts. Try bodyweight exercises and physio exercises (prevention is better than cure!). More running doesn’t no necessarily make you a better runner, and fitting in cross training twice a week, with 3 runs a week is a great way to build strength and stave off injury.
OK, so the gyms are shut and the average person doesn’t have tonnes of equipment at home, but that doesn’t mean you can’t fit in other forms of training.
Having a varied training schedule means you’re likely to work muscles (and your brain) slightly differently each time, b uilding strength and keeping yourself interested. It’s also just a variant of your normal long runs. Intervals may make you a better runner, quicker, but also have the power to make your longer runs feel easier. I get asked a lot why, when training for a marathon or half marathon, I include fast paced, short intervals. Of course, the definition of what a ‘long run’ is varies from person to person, but bear in mind that shorter and faster may be better, at least for now. Pair this with cold weather and a global pandemic, and long runs might not be in your best interest. While exercise of 30-45 minutes a day is beneficial to your immune system, the energy systems required for long runs, and the amount of cortisol (stress hormone produced) can temporarily reduce your immune defence. Long distance running is one of the only sports that can temporarily weaken the immune system. Allowing at least 2 rest days a week if important for recovery. If you’re doing a couch to 5k or similar plan, this will be built into your schedule, but if you’re just taking yourself for runs, make sure to allow yourself time to recover! No matter how fit you are, running places strain on the muscles, ligaments and joints, as well as your body’s energy systems. They might not be perfect, but they’re likely to be better than your lifting shoes! Since the postal service is still up and running, buy yourself a pair of running shoes that you think will work (I like Asics, Adidas, Nike and Hoka) and run in those. If you only have metcons because you’re a cross fitter, or converses, please don’t run in these! Your chance of injury will be greatly increased – Emma Kirk Odunubi has some great information on this, so if you’re not sure, ask her! Usually I would recommend getting a gait analysis to find the right shoes for you, but this is unlikely to be possible right now. It’ll also ensure you get out regularly, which is important for mental health. Trying a couch to 5k, or if you have some experience already, a 5k to 10k, will ensure you progress at a pace that is less likely to put too much strain on your joints and muscles.
Some people may be able to, but most won’t. In a moment of extreme motivation (or madness, or stress), it can be tempting to lace up your shoes and try to run 10km. If you’re new to running, don’t jump straight in there. Running doesn’t have to involve seeing anyone or touching anything, so now is the perfect time to begin (if your government allows!)
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