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Sunday, April 11, 2021

Running out of isolation

Running may seem simple and easy, but if you are just starting out, it can be overwhelming. And if you have been in self-isolation or quarantining, you may not have been out walking or running much lately.

This week, I share some running tips and a start-up program to help us all run out of isolation and get back into some ‘normal’ routines.

With any training, it is great to have a plan in place to measure your progress.

Tips to get you off and racing

  • Walk before you run: start off with easy training and refrain from racing off at 100 miles an hour – your body will not be used to the high intensity right away. Stay within a comfortable heart rate limit and don’t overdo it.
  • While you’re starting out, run on grass if possible.
  • Have comfortable clothes to train in. Consider a set of Skins or running leggings to stop any chaffing, and invest in some safe and comfortable running shoes.  
  • Set achievable and realistic goals. Running is a long game, so plan gradual increases to your sessions.  
  • Stick with your program. Even when you’re feeling great and want to push yourself, stick to your plan to avoid injury and fatigue.
  • Make sure you warm up and cool down with stretching before and after every run. Treat yourself to an occasional massage to look after those muscles.
  • As with every form of exercise, it’s important to stay hydrated.
  • A running buddy is always a good idea; it can even be something you and the kids do together!

Program: starting out

  • Warm up: 5 mins walk
  • Stretch: 2 mins stretching hamstrings, calves and quads, each group
  • 2 mins walk
  • 5 x 30 secs walk into 30 secs run  
  • Stretch: 1 min lower back rolls, knees left to right
  • 3 x 1 min walk into 1 min run
  • 3 mins walk  
  • 1 min run
  • Cool down: 5 mins stretching

Try this program for 1-3 weeks before taking it up a level, depending on how you are progressing.

Program: increasing your running

  • Warm up: 2 mins walk
  • Stretch: 2 mins stretching hamstrings, calves and quads, each group
  • 2 mins run  
  • 2 mins rest
  • 1 min walk
  • 1 min run
  • 5 x 30 secs walk into 30 secs run 
  • 2 mins rest
  • 2-3 mins run at steady speed
  • Cool down: 2 mins walk and 5 mins stretching

With Lee Campbell, bfirm.com.au

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