Running is a great sport. You can start it at any age and fitness level, and it can be used to help you lose weight, meet people or just get outside and enjoy the fresh air. Whatever your reason for starting, there are a few things you should be sure to do to keep yourself from getting injured, make your running journey enjoyable and help prevent burnout.
I should know—I learned the hard way.
When I started running I made the mistake of not prioritizing sleep, fuel and mobility, and had to deal with the consequences. Now, as a more seasoned runner and running coach, I understand the importance of making these things top priorities. Here's why.
1. Get plenty of sleep
Running puts a lot of demand on your body. If you've caught the running bug and are training regularly, but not sleeping enough, the stress that running puts on your body can weaken your immune system and increase inflammation, leaving you more prone to sickness and muscle strains.
Muscle repair also occurs when you sleep, so getting enough of it can help reduce recovery time and soreness, which means you’ll be less likely to get injured on your next run. On top of that, good sleep is linked to improved performance, and better mental focus and motivation.
You should aim to get between seven and nine hours of sleep a night if you are a recreational runner, while elite and high-milage runners should aim for eight to 10 hours a night.
2. Fuel your body
Many people get into running to lose weight—it’s one of the main reasons I started running. However, while running can be used as a weight loss tool, you still need to make sure you’re fueling your body so it has the energy to propel you and can recover from the strain you put on it. If you’re focusing on eating less, remember to account for the extra demand running puts on your body and provide it with a bit more fuel on the days you run.
You should prioritize the timing of your meals and snacks when you start running. Focus on eating a good balance of carbs, protein and fats a few hours before your run, and aim to eat at least 20g of protein within 30 minutes of finishing your run, as well as some carbs. A sports nutritionist I once worked with gave me these insights and it made a huge difference to how much energy I had during my runs and how quickly I recovered after them.
3. Start mobility work
Spending time maintaining or improving your mobility is important no matter your age, but it becomes more important as you get older.
Mobility work will improve your range of motion and flexibility, and help you to avoid injury and reduce soreness. Focus on movements that open up the hips, improve ankle mobility, engage the hamstrings and quads, and rotate the thoracic spine as part of your mobility routine.
This usually includes a mix of static and dynamic stretches and movements, and most mobility routines only take 5-10 minutes. I noticed that once I started doing mobility regularly my feet and ankles ached less after runs and my lower back wasn’t as sore.
If you're in need of a place to start, try this routine from Julie Reppel.
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I tried this 1,000-step workout and it was a great energy boost and stress busterWalking It's only 10 minutes but I was surprised by the effect it had on me
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A trainer says these three easy exercises will strengthen your posture to eliminate daily aches and painsWorkout All you need is a few minutes
