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Injuries seem to be something every runner finds hard to avoid, especially for beginners. If training methods and strategies are executed incorrectly, it can easily lead to injuries, affecting the entire training plan. As a seasoned runner who started as a beginner, Wuyan Zu suggests that beginners 'strictly follow' the following five training strategies to minimize the chances of injury.
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<strong>1. Run every other day</strong>
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For runners who are just starting, running three days a week is sufficient. After all, you are not training for a personal best (PB). Data shows that running every other day can maintain a healthy body and excellent performance. A 48-hour interval allows the body to fully recover.
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<strong>2. Run at a moderate pace for medium to long distances</strong>
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Most running injuries occur because of running too fast. Whether you run fast or slow, you need the same endurance, but running at a slower pace allows your legs to recover faster. For beginners, controlling the pace to around 7 minutes per kilometer is quite good. You can gradually increase your speed. First, get comfortable running 5 kilometers at a 7-minute pace (you should be able to chat while running and recover with a short stretch afterward). Then, gradually increase the distance and pace rationally.
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<strong>3. Incorporate walking adjustments</strong>
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Using the same muscle group continuously in the same way can easily increase fatigue, thereby increasing the risk of injury. Therefore, beginners can use walking as an adjustment during running intervals. Don't think that stopping to walk is a bad thing. If you really can't run anymore, brisk walking for a while can help you recover your strength.
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<strong>4. Do not stretch injured areas</strong>
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After getting injured, do not stretch the injured area during stretching exercises. Stretching injured muscles or tendons will only worsen the injury. Even if the stretch only affects the fibrous tissue, it can lead to a long recovery time. If running makes your muscles tense, doing stretching exercises immediately will cause injury. The best approach is to massage the muscles to relax them.
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<strong>5. Pay attention to speed training</strong>
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Once you become a runner, you might wonder how to run faster, which is normal. On one hand, when you have enough running strength, you can increase the time or distance. Additionally, you can incorporate systematic exercises into your running training. These training programs include running intervals, times, or distances at different paces. This helps us train our endurance, speed, and strengthen our legs and lung function. These exercises can keep us from becoming complacent and improve our ability to run longer distances, and even help prevent some injuries.
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Doing a thorough warm-up and some light sprints before running can reduce the likelihood of injury. However, one thing to note is to walk more between two speed training sessions to allow your body to recover smoothly.
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The following speed training methods are suitable for beginners:
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<strong>Straight and curved runs</strong>
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The best place is a track. After a five-minute warm-up, sprint on the straight sections and walk on the curves. Do this twice continuously. Keep water within reach to hydrate after each lap. It's best to listen to some light music while running. As you gradually improve, you can increase your speed.
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On the road, you can use landmarks to mark the boundaries between running and walking. Landmarks can be a tree, mailbox, phone booth, or parking sign. When you switch from running to walking, choose a landmark to start running again once your breathing normalizes. Repeat this 2-3 times.
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<font color="#00b050" face="微软雅黑"><b>Fartlek training</b></font>
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In this exercise, you need to switch smoothly between easy, moderate, and fast paces. Start with a 3-5 minute walk as a warm-up. Then, run at an easy pace (see details below) for 2-3 minutes. Switch to a moderate pace for 1 minute. Finally, run at a fast pace for 30 seconds. Repeat this series 2-3 times. Finish with a 5-minute walk to cool down.
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[Pace descriptions]
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<strong>Easy:</strong>A general pace where you can chat with friends while running. If necessary, you could run at this pace all day.
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<strong>Moderate:</strong>Faster than an easy pace, but not too fast. In this case, chatting continuously with other runners is not a good idea. However, if necessary, you can answer a question in a few words.
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<strong>Fast:</strong>Faster than a moderate pace. At this pace, you should still be able to speak, but it will be uncomfortable because you won't have the energy to focus on talking. It's like saying, 'I'm okay, but I really don't want to keep this up.'
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<strong>Steady pace run</strong>
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Start with a walk to warm up, then run three laps around the track. Try to maintain the same pace for all three laps, with a margin of error within 5 seconds.
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