What do you say? Dead-ends? No, runners stay healthy longer.
For twenty years, researchers at Stanford University School of Medicine followed 1,000 people over 50. Half of them ran regularly, the other half did not. What turned out? 15 percent of the runners had died, compared to 34 percent of the non-runners. Moreover, the first group suffered from aging complaints on average sixteen years later. In their old age, the runners no longer suffered from joint complaints and had no more hip or knee operations. Running is therefore healthy. But how do you go about it?
1. Do: sports medical examination
It is wise to have a sports medical examination before you start running. Especially if, for example, you smoke, are overweight or have heart problems in the family. During such an examination - which is sometimes (partly) reimbursed by health insurers - a sports doctor examines the blood pressure, fat percentage, heart and lung function and urine. If he sees no medical objections, you can start.
2. Buy good shoes
A good pair of running shoes can easily cost a hundred euros. A big expense, especially if you don't know yet whether running is really something for you. Still, it is worth the investment. It is true that special running shoes have not been proven to prevent injuries, but they at least protect you from unnecessary muscle pain. Moreover, such shoes run much more comfortably than tennis shoes, for example. For good advice on which shoe is best for you, visit a dedicated running store, such as Runnersworld or Run2Day. Buy a pair of seamless socks right away: that prevents blisters.
3. Warm up (and cool down)
You've probably seen them before: the riders stretching their muscles with one leg on the bridge or leaning against a tree. It looks professional, but it is not necessary to be able to walk smoothly or prevent injuries. Prepare for the effort by walking briskly for five minutes. After training you do the same to let your body recover.
4. Build it up slowly
The most common mistake novice runners make: doing too much too soon. If you want to prevent injuries and keep walking even after a few weeks, start slowly. A short training session twice a week, of which you gradually build up the intensity, is more than enough. It looks like this:
After that, extend the term by 10 percent weekly, for example. It's not until you've mastered step 1 - no muscle pain or stiffness the next day, or the next time you walk - you start the next. Expect to need at least six months of training to be able to run for half an hour without a break. Allow your body enough time to recover between workouts: preferably take three days of rest and, for example, always run on Wednesdays and Sundays.
5. The best schedule is not a schedule
In running books and on the Internet, you'll find numerous start-up schedules for beginner runners. Prefer not to use it. There is a danger that you will only be busy meeting the goals of the schedule and you will no longer listen to the signals from your body. Moreover: what is a good program for one, is too slow or too fast for another. If you let your body determine the build, you are much more likely to keep running in the long run.
6. Can you still talk?
A good rule of thumb for walking pace is that you should be able to have a conversation with an (imaginary) person next to you while running. Are you getting out of breath? Then you go too fast. It is a warning signal from the body that the muscles are burning more oxygen than can be supplied. You will not notice it while walking, but chances are that you will be stiff the next day. There is a great tendency to skip the next training or even to drop out completely. Incidentally, it does not matter for the condition; slow running yields just as much health gain as running fast.
7. Heart rate monitor and sports watch
Many stores and websites recommend that beginner runners use a heart rate monitor. Again, what is a high heart rate for one person while walking is normal for another. Your breathing is a much better indicator of whether you are asking too much of your body or not (see tip 6). A sports watch can be useful. You can set a time interval on it, so that you hear a beep every time you have to switch from walking to running pace, or vice versa.
8. Whether or not to walk with others
Many novice runners decide to run in groups, whether or not accompanied by an instructor. That is cozier and provides a big incentive if you don't feel like it. Nevertheless, it is wise to train alone for a few months, so that you build up a basic condition at your own pace. If you start right away in a group, chances are you are trying to keep up with the pace of others who are running faster. With possible muscle pain or even injuries as a result.
9. Take injuries seriously
Most novice runners get a (small) injury for the first time after four to six weeks . Complaints to the ankle and shin in particular are common. Do you feel an incipient ache that doesn't look like muscle pain? Then take a few extra days of rest.
10. Alternate left and right
Roads and paths are often convex, to ensure that no water remains on them. If you always walk on the same side, it can - unnoticed - lead to overload (and thus an injury) of a leg or foot. Therefore try to walk alternately along the left and right side of the road.
11. Heat, cold and rain
If the mercury rises above 25 degrees, only walk early in the morning or in the evening. Choose a somewhat shorter route so that you can get back quickly if the heat starts to bother you. If you can't avoid full sun, choose a cap that also covers the neck.
Running in the cold is generally no problem. At temperatures below freezing, it is wise to wear a hat so that your body heat does not dissipate too quickly.
Running in the rain doesn't hurt either; you do not need to purchase special clothing. Even a 'breathable' rain jacket can quickly lead to overheating while running. Only when it is cold outside and the water is pouring down from the sky, it is wise to put on some protective clothing to prevent hypothermia.
12. Watch out for infection
13. Runners' high or not: keep going!
Runners' high is the feeling trained runners get when they run. But not all pleasure runners experience this. Assume that walking - especially in the initial phase - can feel far from comfortable. Even if it gets physically easier after a while, you may still have to make an effort to get out the door. Don't let that discourage you. It doesn't mean that you're doing something wrong or that running isn't for you, just that it takes a little more willpower.
0 Comments