You Can Run! 3 Easy Tips for a beginner runner!

You Can Run! 3 Easy Tips for a beginner runner!

There is no shortage of people who want to tell you running is bad for you especially if you’re a beginner runner. ‘It wrecks your knees!’ they proclaim. I bet you anyone who has said that to you doesn’t run themselves. I do run, and do believe that almost anyone can run comfortably and enjoyably, and enhance their health (heart, bone, brain) in the process.

So here are my 3 Tips For a Beginner Runner To Start On The Right Foot

1. Get your cadence right!

This is really simple – download a metronome app from your favourite app store (there are lots for free that will be perfect). Set it to 180 beats/min. Jog on the spot to the rhythm of the metronome. See if you can maintain this for 1 minute. Rest, repeat, rest, repeat. If you pull up well from this the next day, do it again. Repeat this as frequently as you can for three weeks. The purpose of this exercise is twofold: First, to help program your brain to run at a high turnover. This will decrease impact stress. Second, it will help condition your feet, ankles, calves, knees and hips for the impact of running.

2. Run Quietly

When you have completed your three weeks running on the spot you are ready to start moving forward. But you must do this quietly! Tread lightly on the ground. Take note of the noise your feet make when they impact- do they slap, or stroke the ground? Aim to impact the ground softly – and when you start to get heavy, walk. Also, you shouldn’t be huffing and puffing yet. Aim to run easily, and when the lungs start to struggle, walk. The first few months of running should be about getting comfortable with running – not getting a hardcore cardio blow-out (do that on a bike!).

3. Be Patient

If you are taking running up as an adult, who may not have run for 20 years, be realistic. Give yourself 6 months before you start thinking about tackling an event. Your body will adapt to running if you are conservative, but consistent. Aim to run every second day, even if it is just a short lap around the block. You will have some ups and downs, but the improvement will come if you are patient. You will eventually find the running ‘gear’ that you can click into and the kms will just glide away.

We are here if you need us!

At iNform we have helped hundreds of people begin to run, from people that want to run around the park with their kids, to those wanting to tackle a marathon. If you want to get running the best way possible, give us a call!

My Training Diary

My Training Diary

Entry 1
I’ve been training for the 2018 Paris-Dakar rally for a few months now. I’ve got a fair amount of time to prepare but it’s a bloody gruelling and unforgiving event so I got to prepare properly.
My preparation strategy? I’m just smashing out the kms! The event consists of 1000s of kms of rugged terrain spread over a couple of weeks, so I reckon the more kms I can fit into my training, the better.  Did  I mention I’m going to try to do it in my everyday car? It’s a duel-cab ute which the manufacturer claims is Australia’s toughest tradie, so it should be up to it!
A month or so ago I started to notice a bit of a wobble on the right hand rear wheel. My wife told me I should get a mechanic to look at it, but who has the time for that? Every second I get to allocate to this goal I am spending smashing dirt roads because that is the most important thing.
Entry 2
Bad news! I was out doing a big drive on some tough tracks on the weekend, and had a bit of an incident. You remember that wobbly wheel? You guessed it, it bloody well fell off! It caused me to have a bit of an accident so the old ute is out of action for a bit. I guess I am off to the mechanic now!
Entry 3
So I saw the mechanic today. Not good. The back axle is bent beyond repair and the chassis is also twisted slightly- it could be a write off. My wife was not happy, and operation Paris-Dakar 2018 is now off. And you know the worst bit? The mechanic thinks that all that caused this was loose wheel nuts- and that if I would have checked them from time to time this could have all been avoided. Thanks a lot, smart-arse!!
This is all fiction.
I don’t aim to enter car rallies. I run trail ultra-marathons. And I train other runners aiming to complete ultra-marathons.
The above story is an analogy that fits so many ultra runners I have met. I usually meet them somewhere between wobbly-wheel and complete write-off. Prior to seeing me they usually have just run, and run and run. And then run some more. They usually come to see me once that niggly knee starts to stop them in their tracks.
It needn’t come to this.
Completing an ultra-marathon, or a regular marathon, or even a half-marathon, is a significant undertaking. Even if your preparation is faultless, there is still risk that injury will rob you of success. So to take on such a goal and just smash kms and never hoist the car up and have an expert have a good look over it is just asking for failure.
Your body is your vehicle. Get is strong, keep it moving freely, let is rest, put good fuel in it. Be smart about what you are doing. It will pay you back many times over.
Don’t run any more? Who do you think you are?

Don’t run any more? Who do you think you are?

I’ve taken on a lot of clients who have been told by a Health or Medical Practitioner that they should not run ever again. Usually it is due to chronic knee pain with some evidence of structural change- like some cartilage degradation for example. This may not sound shocking, but it should.
“So Mr. Wood, every time you run, your knees pull up sore. Running is very hard on the knees, and your knees aren’t exactly in show-room condition. I recommend that you cease running from now on”.
If this news was delivered to me it would be analogous to a shotgun blast to the guts.
“Don’t run any more?
But I love running!”
“Get yourself a bike, bike riding is great for the knees”.
“But what about when I have kids, I won’t be able to kick the footy in the park with them?”
“Not if you don’t want a knee replacement in 5 years time!”
“Well what if I am being chased by an axe wielding maniac, can I run then”.
“Well, in that instance yes, but don’t blame me when your knees are killing you the next day!”
This is pretty clear cut. And that is the problem I have with this type of delivery. By being so definite in the stance that running (without pain) is not possible in the future, they are effectively saying this.
“On behalf of all Medical Experts and Conservative Health Care Providers, I state that it is impossible for you to run in the way that you want to without aggravating pain and accelerating degeneration of the structural features of the knee.”
Now I know some pretty bloody awesome people in the above mentioned fields, but I wouldn’t think anyone has the right to speak on behalf of every Medical and Health Practitioner both currently alive and those to come in the future.
Instead, why not just word it like this:
“I don’t know how to help you run”.
Simple, and absolutely more true than the previous example.
And imagine if you were given this perspective instead. What would your reaction be? Mine would be:
“Ok, thanks for your honesty. I’ll search for someone who can”.
The reality is that it is quite possible that for some people, running without pain is impossible. But who has the right to make that conclusion. If my clients want to run, it is my job to help carve out a pathway to make that possible. I’m not always successful, but I’d like to think I am humble enough to own my shortcomings rather than deem the goal impossible.
If you’ve been told that you can’t run any more, maybe you can’t. But maybe you can.   
Don’t run to get fit – Structuring your running week

Don’t run to get fit – Structuring your running week

Did you know that the way that you structure your running week can have a huge impact on the improvements you make, your capacity to avoid injury and maximise enjoyment?! You are probably well aware of the ‘periodising’ concept, which is  understood to be the way that you structure your training loads (volume/distance, speeds/intensity, recovery, etc) over the year to peak for a specific event. But I find that often we don’t break that concept down to the weekly unit. We will talk more about the yearly structure in a future post, but for now I wanted to address the smaller weekly ‘unit’ which will be very easy for you to modify and maximise your gains.

You will be amazed how often I hear this from people when they tell me about their weekly running: “I don’t have a lot of time during the week, so I get in a couple of 5km runs before work, and then I do my long 10km run on the weekend”. Often those two 5km runs are at the same speed, and around the same route. And then we DOUBLE the training load for that weekend run. This can be a quite a large jump! So while there is a bit of variety going from the shorter runs to the longer one, we can do a lot better than this!

“Variety is a key to minimising injury and maximising improvements”

Minimising injury: The best predictor of a future injury is a past injury – and this is where the right health professional as a part of your team is soooo important – to develop a tailored re/pre-habilitation program for you! The next best predictor of injury, in my opinion, is high repetition of loads. By this I mean applying very similar forces, over and over, to the same body structures… hmmm… sounds a lot like running doesn’t it?? running at similar speeds (maybe your constant 5min/km) on the same surface (the roads around your house), in the same shoes, for the same distance, is a pretty good recipe for an injury.

Maximising improvements: The body improves by having to adapt to new stimuli. If we don’t challenge the body in new and different ways, it sits on a plateau. A key concept in training is progressive overload. You slowly and periodically increase your training loads; be it by increasing speeds, distances, reducing breaks, etc. (again, more on this in our upcoming post on periodising).

So how do we put all this together? here are a few points to help you plan your week’s training:

  1. Vary your running distances during the week. Program your distances to cover a good spectrum. So, for example, instead of doing your 20kms for the week as per the example above (5+5+10), a better spread could be 3km + 7km + 10km.
  2. Vary your speeds. For example, in the structure suggested above, the 10km run could be your easy long run, at a comfortable pace (perhaps at or just over your average 5min/km pace); the 7km run could be broken up into some threshold intervals (or quicker). For example, you could warm up and cool down for a kilometre each, and then alternate a faster kilometre, with a slower kilometre, for the middle 5kms; and the 3km run could be an easy spin of the legs! This way not only are you providing variety, but also starting to work on different components of your fitness!
  3. Change the surfaces you run in. Try to run in different environments. For example, one of your runs could be on roads, your faster interval session could be around a gravel path, and ideally one of your runs (even if not weekly) should be on trails. Trail running provides great variety through constantly changing surfaces, as well as inclines, no two steps ever look the same!
  4. Ideally change the shoes you run in. While we all have our preferred shoes, it is also a great idea to vary these. So you may have a pair of trail running shoes, your preferred  longer distance shoes, and maybe a slightly lighter show for your speed work. This will be more expensive to start off with, but they will all last you longer afterwards!

If you need any more specific help structuring your program, I’d love to help. You can contact me here!

Happy running!!

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Don’t Run to get fit – don’t run to lose weight!

Don’t Run to get fit – don’t run to lose weight!

big-runnerLet me start my clarifying that I would never want to discourage anyone from running! Even more so if you are on a journey to improve your health. My whole business and life mission is to help others achieve great health! And this is exactly why I don’t think it is a great idea to use running to start getting fit or lose weight…. as I mentioned in our introductory post to this series, running is inherently hard, and carries with it about a 50% chance of giving you an injury in a year! What I really want to help you do is to LOVE running!

I don’t think it is a great idea to use running to start getting fit or lose weight.

Lets face it, doing anything while we are heavier is harder, and the harder it is, the less likely we are to do it long term. In addition, being heavier would logically put greater stress on joints, connective tissue and muscles. Interestingly, research doesn’t strongly support this logic. Body Mass Index is not a predictor for injuries, other than plantar fasciitis (an injury to the connective tissues of the sole of the foot). However, poor body condition is a strong predictor of injury, so if we have gained weight due to not doing much, then lets make sure we approach this well.

I would recommend that we start to improve our conditioning to run in a few different ways. Firstly, looking at our nutritional intake is KEY. The most effective way to lose weight is to improve what we eat! If you are brand new to running, I would start by walking daily. A quick walk before and after work, or during lunchtimes will go a long way to start strengthening those tissues mentioned above, help with weight loss, and start to get your aerobic fitness going! I would then definitely add strengthening exercises, as we know that these will certainly protect you against injury, and increase your running efficiency – now we are talking! Then we can start to add a few jogs into those walks, or as part of your warm up and cool downs around your strength work outs. In our next post I’ll give you some ideas on how to start your actual running program.

Effects of weight on performance

I am always amazed at the effect that weight has on running performance. That is, how quickly you are likely to run a race… This is why elite distance runners are so light! For example, Lets assume that an 80kg male completes a 10km run in 50minutes. If his fitness and all other external conditions remain the same, but he now weighs 70kg, he would run those 10kms in under 45mins!

So, don’t run to get fit, as it’s less likely to last! Run because of everything you get from it… of course fitness will be a part of that, as weight loss will be, but there’s so much more to be gained from your time out in nature!

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