New to running?
3 important tips for looking after your muscles
You’re out there. You’ve recently started running. You’ve embraced the spandex and hit the pavement hoping you’ll get a dose of that runner’s high that people are always talking about.
You might be training for a particular event; perhaps you’re out of practice and just finding your feet again, or maybe you’re simply looking for a way to get fit.
No matter what category you fit into, for whatever goal, you don’t want to go from zero to a hundred without knowing a little bit about how to deal with the inevitable DOMS (delayed onset muscle soreness) you’ll experience, and how to avoid a newcomer’s injury.
Okay, so you can talk the talk about getting out there – but can you walk the walk (or more aptly run the run)? Having a let’s-go attitude is great, but you want to make sure that your body is equipped.
Don’t worry, your legs will get stronger and your muscles will build over a period of time as you train, but you want to make sure you follow a few basic steps to prevent common injuries like shin splints, runner’s knee, achilles tendonitis and issues with the hamstrings, to name a few.
1. Do not (I repeat NOT) go running in Converse
No, no one would do that, would they?
The answer is yes. But you’re not going to be one of those people, right?
If you’re serious about pounding the pavement, then you’re going to want to pound it with footwear that is going to be best at reducing the impact.
But – and this is a crucial but – the trainers that are best for your mate, worked perfectly well for your Dad in the 60’s, or look slick and stylish on the celebrity being paid to promote them, aren’t necessarily the best for you.
Get yourself to a running shop, with actual running experts, and get a free gait analysis done. A gait analysis is essentially a unique assessment of the way that you walk and run, and will help you to understand the kind of footwear you need to get the best support for your feet.
You can also browse the best-selling running shoes on Amazon using the link below. Obviously, best-selling doesn’t necessarily mean best for running in and a decent gait analysis is important before you begin so you – ahem – get off on the right foot.
2. Give your muscles a compression cuddle
You may have seen people running around with compression sleeves on in the summer?
They look a little bit like extras in Fame, trotting along in legwarmers (remember Fame? If you’re under 30 – YouTube it :). But in winter, they’re hidden under trousers and leggings and you probably don’t notice how many runners are actually wearing them.
Compression wear was once unique to athletes and sportsmen and women, but nowadays you’ll find it in most high street shops that sell fitness wear. Some compression wear has been up for debate as to how effective it really is for professional runners who train for endurance. However, it has been proved to be effective for short bursts of power, perfect for someone is starting out in running.
Calf sleeves will tighten around your calf muscles like a sausage, controlling your muscle vibrations and increasing blood flow.
You’ll find the best selling compression socks on Amazon below.
3. They see me rolling
Just as important as preparation, is recovery.
If you’ve never used a foam roller before, let us change your life!
More often than not, not enough emphasis is placed on mobility, stretching and rolling both before and after a workout. It’s a good idea to do a little mobility warm up before you set off, to get the blood flowing. But the key here is that you’re ‘warming’ up, so this should elevate your heart rate and wake up the joints.
Leave the stretching part for your cool down when you have finished (but get it done straight away before you get rungry).
This post-workout session is where you want to get rolling rolling rolling, which is much like having a deep tissue massage after every run (at a one off cost!). We’ve detailed one example below of how to use a foam roller specifically for your calves, but there are plenty of ways it can be used, and plenty of different types of rollers you can buy.
Rolling out your calves: Place the foam roller on the floor and sit down so that it is resting underneath your left calf. Lift your right knee, and lean back onto your hands so that you’re slightly elevated off the floor. Putting all your leg weight on the roller, roll back and forth from the ankle to the knee. Repeat on the right side.
You can find quite a few different types of rollers and massage balls, but check the link above to the best sellers and rated at Amazon for a good selection.
