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Apr 2

How to start running – safely. Part II

How to get going

A ‘Couch to 5k’ type app, or the ‘Galloway Method‘ are a great way to start. They both build periods of walking in between periods of running, to eventually get to the point where you can run comfortably for 30 minutes.

The Galloway approach takes that further in distance building up to a marathon with a focus to keep you feeling fresher. It is important to note here that running and in particular distance running isn’t always about running. Walking during a marathon or an ultra marathon is acceptable and in the case of an ultra marathon almost essential.

Regardless of which plan you take on, our biggest piece of advice is to the new runner is please, please, run only 3 times per week.

This allows those ligaments and tendons a chance a settle between sessions, as their tricky low blood supply will usually mean that they don’t hurt until the next day, or even 48 hours later after they have been loaded further than they can cope with. Allowing them to rest properly allows them to get thicker and stronger. This makes them less likely to be injured. Win!

Avoid consecutive days.

If you are still sore from your last run, don’t run. Choose an alternative less loading activity such as walking, hiking, cycling, swimming. Or do a yoga or pilates class – look for something low impact and with less load on your lower limbs (legs, hips, feet).

Did you read that bit? We’re suggesting that you only run 3 times per week for the first year to 2 years that you are running consistently. Give those muscles, tendons and ligaments a chance to get nice and strong.

What about those of you training for your first marathon? Well here’s a program that will get you there and it’s only three runs a week. It was used by both Tory and Beck for their first marathons and kept them injury free and toeing the starting line.

Tory followed it for her first 20 months of running and has had many friends and patients follow it for their first marathon, at least. The rationale for it sat very well for her with her professional education, and her experience as an elite rower in the 1990’s. The concepts presented here are the same as the protocol they worked with as athletes that were amongst the best in the world and the program has been researched by Sports Scientists.