In the Right Direction RUNNING TIPS AND TRICKS.
BY MASON STEVENS · PHOTO BY L.G. PATTERSON
With 5K season just around the corner
, there will be several folks lacing up their running shoes for the first time. Others are likely preparing to log more miles than they’ve run all summer.
Running is like a lot of sports and activities — it’s a great way to improve health, fitness and performance, but if performed too much or without care, it can also be risky. For both newcomers and seasoned runners, prioritizing health and reducing injury is the best way to ensure a fun and successful running season. I have picked out my top 5 tips for healthy running, and while this isn’t intended to be a complete runner’s guide, the pointers below can help make running as fun and pain-free as possible.
Start Slow Physical activity responds best to gradual progression. Common overtraining
of running at a pace 30-60 seconds slower
a great for way for experienced runners
per mile.
to increase speed or distance without overstressing the body. As intervals
injuries are often the result of too much
Plan Your Progression
stress on the body too soon. The best way
When it comes to creating your own
higher intensity time while decreasing
to start slow is to literally do just that.
running routine, intervals of high then
the recovery time. Some programs I
Spend the first 5 minutes of your run at a
low intensity are the best place to start.
recommend checking out are Couch to
lower intensity. For beginners, that may
Interval ratios of 1 to 3 are ideal. For
5K and anything from Hal Higdon.
look like a brisk walk before breaking
example, beginners can start with a light
into a jog. Even experienced runners will
jog for 30 seconds and pair that with brisk
Gear Up
benefit from starting out with 3-5 minutes
walking for 90 seconds. Intervals are also
One of the appeals of running is the ease
36 INSIDE COLUMBIA SEPTEMBER 2021
get easier, you can start increasing the
