Inspired by the upcoming marathon season, but not sure where
to start? You’re not alone. All of us started as a newbie, so don’t be afraid
or feel intimidated as there are many resources that you can use to get you started.
First, while information is good, don’t get too wrapped up
in it. It’s best to just get out there and be proud of every milestone.
Equipment:
This is my bug bear. As a graduate sports therapist, I see
many people who are having foot, ankle and knee pain, often due to improper
shoes. So, my first rule is to get your gait checked. NOT by a high street
store. Go to a specialist shoe store with appropriate gait equipment and advice.
Two near me in Kent are: Up &
Running, Sevenoaks and The Running
Hub, Tunbridge Wells. You can also seek the advice of a local podiatrist.
Having the appropriate shoes is important especially when
you start racking up the miles, you’ll thank me later.
Athletic Clubs:
A great way to make new friends and get support is through an
athletic or running club. Most have organised runs twice a week and participate
in races throughout the year. Clubs are also a good way to work on technique.
Injury Prevention:
Now this is a biggie! There are a ton of resources for
injury prevention, however, the best advice I can offer is to make sure you
include strength training into your regime. I have a beginners program here which will
help you to get started without little equipment. It’s important to work your
posterior chain, single-leg strength, core strength and hip mobility. This will
make you a more efficient runner and help reduce injuries.
Another way to reduce injuries is to make sure you progress
slowly. Don’t push yourself into injury. Don’t progress more than 10% per week,
meaning if you run 6 miles per week, you should only progress by .5 miles the
following week. It is also important to allow your body to recover after training, give yourself at least one day of non-running after a day of running, or plan on running 3 times per week.
If you do get injured don’t try and Google for help. Go see
a Graduate Sports Therapist or Sports Physiotherapist and get your injury
assessed and appropriate rehab started. I focus on sports injury rehab, as do
many other sports therapists, but please ensure the person you are seeking help
from is qualified. A graduate sports therapist or Level 6 is qualified to
assess and diagnose injuries using clinical reasoning to give you the best
rehab possible. Anything less than 5 is not qualified to assess injuries, so be
sure to check their website and make sure they’re qualified.
Running Plans:
If you’re just starting out, try the NHS Couch to 5k
training plan. It’s a run/walk program that’s great for getting you started. You
can even use Parkrun as a way to help improve your running and meet new people,
to find your nearest parkrun click here. When you complete
that you can move on to the 5k to 10k plan,
Cancer Research has some training plans that could get you started.
Nutrition:
I’m not a nutrition expert but eating fruits and vegetables
and unprocessed foods are best. I have used books such as Fast
Fuel – Food for Running as a guide, but there are a ton of resources out
there. If you have money to spend you can also seek the advice of a local nutritionist
who can help you meet your goals.
Coaching:
There are some great online running coaches that you can use
to help you reach your goals. By using an online coach, you can relax and let
them put together your plan. This means all you need to do is get up and go
running. Two online coaches I can recommend are Kyle
Kranz, he’s based in America, but does his plans and coaching online for
anyone in the world. The other is Alexa Duckworth-Briggs
from On the Run Health and Fitness who is a running coach, outdoor leader,
sports massage and offers nutrition advice, she’s based in the UK.
