Getting into running, especially if you are a beginner, can be daunting.
Many novice and beginner runners look for tips for their running, as they start (or get back into) the sport.
Now that the warmer months are upon us, a lot of us come out of hibernation and want to get more active.
The following article series will help you in your quest for running glory, and will hopefully prevent a running disaster.
TIP 7 – THE MIRACLE OF MUSIC
Did you know that listening to music whilst you run can result in you consuming up to 10% less oxygen than running without it?
That’s some serious improvements in efficiency, and with running, efficiency is key.
It also makes things more interesting if you’re getting a bit bored with your long runs, and helps keep intensity up with your shorter, faster runs.
So stick those earphones in, chuck on some Kanye (my personal recommendation) and run easy!
TIP 8 – CADENCE
Cadence refers to the number of steps you take each minute whilst you’re running.
While walking, people generally walk around 100 steps per minute.
When jogging, this increases to 150-170 steps, and when sprinting, over 200 steps.
The top marathon runners sit at around 180-185 steps per minute.
So this is what we should be aiming for, right?
Cadence depends on your height, leg length, leg strength and many other variables.
If you have a watch that measures cadence, have a look at how many steps per minute you run.
You can also count in your head how many steps you’re taking during a random minute of your run.
I would adjust cadence in 2 cases.
- If you’re getting niggles or injuries despite sticking to the 10% rule. Generally a slower cadence means you strike the ground with your heel, which puts more force through shins, knees and hips, so this could be the reason for problems in those areas. Increasing cadence will shorten your stride length, and bring you to more of a midfoot strike, which decreases force through your legs.
- If you have a bit more experience, and want to improve your efficiency and performance. Heel striking means that your centre of mass (body) lands behind your foot, and means your forward momentum is negatively impacted. A midfoot strike means your body is in line, or even in front of, your foot, which keeps your momentum going forward, and in so, improving your efficiency.
TIP 9 – SHOES
Shoes are definitely important, but not the be all and end all.
If you’re running in a pair of 10 year old cross trainers with worn out soles and holes through the mesh, you may want to invest in a new pair.
So, what shoe should you get?
Well, that depends on your foot type, and where you intend to run.
- Do you have a high or a low arch?
- Do your ankles roll in or out?
- Are you mainly running on road?
Pure Performance is a specialty running shoe store who will analyse your running pattern and recommend the best pair of shoes for your foot. Hit them up and tell them Bek sent you 😉
The information over the past few articles will help you feel more confident in starting out your running journey.
And if you do encounter any difficulties, or have had an injury or some pain for the last few runs, come and see me or a physio you trust, and don’t let it drag on!
Stay tuned for the next instalment of our series of running tips for beginners.