WHY YOU SHOULDN'T JUST UP & START RUNNING
Don't just up and run! Especially not everyday!
Running has become a "go-to" for so many when it comes to getting physically active. It's fairly cheap, beyond buying a good pair of shoes. All you need is a sidewalk. It seems like the logical thing to do, right?
Well I am here to drop some knowledge on why you shouldn't just up and start running! And why you shouldn't run daily!
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Running is hard on your body. It is a repetitive motion over and over and over again. This can be very stressful on your joints - and is typically a cause for overuse injuries in runners.
We tend to run with a heel-strike (heel contacts the ground first) which is jarring on the knees and hips. Anything causing distress to the knees and hips brings pressure and stress into the low back. No fun!!
Before your body is ready to start running, you need to have strength in your core and around your joints.
If there is little to no strength built up in the core - your spine is going to be responsible for your stability and strength. This is exactly what you don't want happening. Your skeleton should be used for structure, and your muscles should be the stability and strength of your body. This is why pain in the lower back region is common in runners.
If there is no strength built up in the legs - your ankles, knees, and hip joints are going to take the brunt of force while running. Again, exactly what you don't want to happen. If you support your joints with strong muscles, you will greatly reduce the risk of overuse injuries.
Not only do we need to build up strength, but flexibility (or lack there of) can make a huge impact on your running. If you aren't taking part in a fitness program, chances are you aren't working on your flexibility. Stretching is largely important when it comes to having full range of motion, reducing injuries, reducing soreness etc.
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Like anything else, you need to build up to running. Maybe start with walking a few times per week for cardio. Include core and strength training throughout the week to build up your strength. I recommend total body strength training & functional movements for those interested in running. Yoga is a great way to create strength & flexibility - but you can also just do basic static stretches post workout to increase your flexibility as well.
Here is an easy to follow weekly plan for fitting in walking/running with strength training and yoga!
What you will notice is that I have walking/running listed only on 3 days of the week. This is the max that I ever recommend people to do during their running program. It reduces injury and stress on the body!
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Another thing that you need to ask yourself, is "what am I running for?" Are you running for competition (5K for yourself or group challenge)? If so, following the above plan is just dandy for you! Just don't skip your strength and flexibility. No, seriously...don't do it.
If you are running to get that lean and strong physique that so many are working for these days...you need to focus more on strength training. Cardio (running) is effective at burning calories in the moment and can assist you in losing some weight - but it is not an effective way to keep weight off and build a strong body if that is all you're doing. As I've mentioned, running is stressful on your body. Any type of physical or mental stress causes the hormone cortisol to increase production. This hormone resides in the midsection and can actually cause weight gain. Yes, you read that correctly. Running can actually cause you to gain body fat! (Just a little topping on that, if you run above your anaerobic threshold for more than 4 minutes in a row you will actually burn off muscle tissue as energy! What the f#&%?!?!)
So make sure you think before you just jump into a running program before you're ready!
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I know I just threw a TON of information at you, and it can be a lot to digest. I was an avid runner, well maybe I should even take it to the point of I was obsessed with running, about 5-6 years ago (end of high school and into college). While learning the human body (Exercise Science Degree) and becoming a personal trainer I gained so much knowledge on the topic. [By incorporating strength training into my program, I cut 20 minutes off my full marathon time, lost 15 lbs and no longer struggled with knee pain.] I have written 5k, 10k, half marathon, and full marathon training programs for countless people. If you are interested in a program for you...comment on this post or reach out to me on Social Media!
**But no, I no longer run long distance. The farthest I go is about 20-30 minutes at a comfortable pace for me just to keep my cardio up. Now I spend my time lifting weights and becoming as functionally strong as I possibly can!
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Below I have information about my Get Fit With Britt program! The program is designed for building strength and getting you into the best shape! GFWB can fit perfectly with a running program. On the designated cardio days (2-3 days per week) you can hit your runs!
Get Fit With Britt = lean & strong & functional
LOOKING TO GET & STAY FIT?!
Join my Online Gym: Get Fit With Britt 🙂
You will have weekly workouts (strength & cardio) with demonstration videos to ensure form is on point! Enjoy full 60 minute Yoga Practices to follow along (3 levels). Follow guided stretching and meal plan ideas Learn tips and tricks along the way - timed so that you get the most out of the moment! Education is key...learn how to use fitness and nutrition to your advantage to get results!
Get lean, strong & fit!!!