When starting a running program, injury-free training should be your main goal—especially if you’re overweight and really out-of-shape. While running is the perfect cardio training workout for losing weight and keeping it off for good, its high intensity and impact nature can cause a bundle of injuries and health difficulties.
As a result, here are 3 training guidelines to help you start and keep running while reducing the likelihood of injuries and burnouts.
Build the Intensity Up Gradually
As an overweight person, you may not able to hand the stress of running. The strain on you body due to the high impact nature of running can leave you injured and discouraged. Therefore, your body needs first to accommodate to the activity before you go on your first 5k run. You can do this by following a walking/running motion. Or what’s known as the walk-run-walk method.
The walk-run-walk method is the ideal training strategy for building your cardiovascular foundation while steering clear of injuries and setbacks. Not only that, this program will help you lose weight, build the habit of regular exercise and improve your overall fitness and health level. Start with a 30-45 running intervals with walking boots for one full minute and build on that.
The duration of each interval depends on your fitness and energy level. Nonetheless, as you get stronger, make sure to gradually increase your running time and take shorter walk breaks until you’re able to run for a full 30-minute without much trouble.
Keep a Running Log
Using a running log is critical for success. A running log can primarily help you keep track of your progress and help you pinpoint the different factors that can help you with your running program. You get clearer on what’s working and what’s not with your training workouts. In fact, you cannot improve on what you can’t measure; this holds true whether you’re the CEO of 500-fortune Company or just managing your health.
Therefore, make sure to keep track of the following details on your running log:
- Duration of the run;
- The length and intensity of each running and walking interval. if you’re following ht e walk-run-walk program or doing interval running.
- Terrain or route;
- Weather conditions;
- How you felt both during and after the run;
- Morning heart rate (for monitoring progress or/and overtraining)
- Weight loss goals
Listen to Your Body
Your body holds the key to injury-free running. If you’re really listening to its feedback, it’ll tell you vital things like when you’re doing too much, risk an injury or need to rest. Your body is your best training coach, it can tell when you need to keep running or when to back and stop. However, for this to happen, you need to be a good listener. You ought to properly assess its feedback and adjust your training approach accordingly.
Therefore, during your runs, you need to keep a keen eye (and ear) on how your body is handling the training load. For instance, if your running form starts to deteriorate due to fatigue, you need to back off and recover. Breathe deeply and see if you can do another round without hurting yourself.
Now you have to take action on what you’ve just learned. Knowledge is just potential power. Speed of implementation will definitely get you the desired results. So start immediately and remember to train within your skill level.