In order to run further and faster and to
become stronger you have to train and push yourself. When starting a
running program too much exertion is often done over too short of a
period of time, (over-training), and our bodies are not conditioned to
handle these demands. Over training can lead to damaging and negative
effects on your muscle, bones, joints and overall health. Due to the
constant pushing beyond the limits of your own body’s abilities, by
training too much or running too fast, too soon, all runners can
suffer the effects of over-training. If you are new to running you are
especially susceptible to injuries.
Symptoms of over-training result from a
weakened system and include muscle soreness, feeling tired, increase
in injuries, fatigue, difficulty in sleeping, a longer time to
recover, reduced training performance, increase in appetite combined
with weight-loss, depression and susceptibility to illness. Injuries
often include shin splints, blisters, foot pain, achilles tendonitis,
pulled muscles and joint strains.
When you experience over-training
injuries, reduce the amount of training you do or
stop in order to allow your body to
rehabilitate. Allow you body to recover.
How to Start a Program and Not
It is suggested to begin a running
program starting at an easy pace for at least 6 to 8 weeks. Train with
very little intensity and increase the distance you run by not more
than 5% a week.
As you become more adapted to the
distance and pace of the roadwork, your fitness level will improve.
More demands can then be placed on the body during training in order
to develop an even higher level of fitness. Your slow runs should be
done around 70 per cent of your maximum heart rate. Once this base
level of conditioning is achieved, interval training can then be
incorporated into your running program. Start to combine more intense
training with gentle workouts.
A Review of Effective Running
- Head stays upright with the chin in
a neutral position.