THIS IS HOW YOU START RUNNING
I enthusiastically shared the invitation on our editorial app. ‘Who is running the Dam to Dam race with me, guys?’ *Silence* And then something happened that I actually did not expect at all. One after another signed up. And my heart skipped a beat, I just love to hop around as team Amayzine Amsterdam. Well at a snail's pace because: busy. Now I have sacrificed myself to get the gang ready for this annual running event. Are you also thinking about participating in a running competition, but are you currently not getting further than a lap around the church? With these tips, you too can run along with the crowd this summer.
1. The Beginning
Have you never jogged a kilometer? Then start with walking, 3 to 4 times a week. This way you strengthen your muscles and tendons so that you prepare your body to run faster. It is important to let your body get used to the effort. Therefore, keep it to brisk walking for the first two weeks, possibly with a hill here and there. Then gradually build it up by adding small pieces of running. Alternate brisk walking with 2 to 5 minutes of running. Keep this up for 30 minutes and increase the number of training sessions to a maximum of four times a week.
2. Distance
Don't let runners around you drive you crazy. They also started with a running schedule at some point. If you want to build your endurance, it is more important to focus on time rather than distance. If you can easily maintain those thirty minutes after week three, gradually extend it to 35 minutes, 40 minutes, and so on. Don't go too fast, because overloading your body can lead to injuries, and you definitely don't want that, especially in the beginning phase. By slowly building up to a desired speed, you allow your body to get used to the load and make it stronger.
3. Technique
Every runner is different. But the right running technique is the most important thing to keep injuries at bay. A good posture reduces stress and alleviates the impact on your knees and back in particular. Try to keep your body as upright as possible, don't lean too far forward, as this unnecessarily strains your lower back. A good foot roll is especially important for your shins. With prolonged overuse, you can experience shin splints due to incorrect foot rolling, a common injury among runners.
4. Varying
Keep your training surprising and fun by occasionally mapping out a different route. But a new playlist or a running buddy also makes your round in Vondelpark much more enjoyable. In the end, it should remain fun if you want to keep it up.
5. Outfit
A good pair of running shoes is the most important thing when you are going to rack up kilometers. Here I already told you how to find the shoe that fits your foot. Absolutely do not skimp on a good pair of shoes, it’s worth the money. Get advice in the store and do a running test on a treadmill designed for that purpose.
Remember well: patience is the best trait of a new runner. Colleagues, when do we start?
