As a running coach based out of Galway, I get alot of questions from potential clients about running, speed development and running technique. Here’s some of the most frequently asked questions I get asked:
- Is running good for me?
Yes running is absolutely one of the most all around beneficial forms of exercises you can partake in. Running uses all the major muscle groups, from calves to glutes to back and shoulders. The cardiovascular benefits are also second to none with higher speeds of running really challenging the heart and lungs to function effectively.
- How do I start running?
Start slow and start short. Start by running slowly, allow your body to adapt to your new form of exercise by focusing on running technique. Start short with small runs, 5 minutes away from your house and 5 minutes home.
- Is running good for fat loss?
Running has been proven to be the best form of fat loss when you are moving at high speeds, this is known as sprinting but at high speeds our risk of injury goes up so build up to your top speed slowly over the course of several weeks.
- Do I need to warm up before running ?
Yes a warm up is strongly recommended before running, running is a dynamic form of movement and any dynamic form of movement requires a warm up. This can be as short as 10 minutes of light jogging on the spot, squat movements, lunges and arm swings will all have a positive effect.
- Should I stretch before running ?
Yes stretching is extremely beneficial, but dynamic stretching is strongly recommended where static stretching is recommended only after your training session is over.
- How often should I run?
This is a serious issue with many runners, loading is important, overloading the body and an injury is inevitable. If I were to try Christiano Ronaldo’s weekly training I would expect an input within a week or two, allowing the body time to adapt to the new loading stress.
- What mileage should I be doing weekly?
This is linked to loading and there is no set distance per week you should be running, some weeks I run 5km, some weeks I run track sessions that are about to little more than a mile total. Listen to your body, if it feels loose and healthy you can further load it, if it feels fatigued and tight it’s time to take a break and allow for a recovery period.
- How do I avoid injuries?
Loading, warm up, stretching, running technique, and allowing for recovery time will reduce injuries by a shocking margin. Start slowly and short, warm up, stretch before and after and let your body rest and injuries can often be completely avoided.
- How do I improve my running times?
Strength and conditioning, plyometrics, shorter faster runs will greatly reduce your running times.
- Will running give me large muscles?
Yes and no, the glutes, quads, calves and hamstrings will definitely become more muscular while the upper body shows little sir of muscle development. Any movement pattern that causes fatigue will build muscle but you will not create a bodybuilders physique though running, although you will create a lean athletic physique.
I hope you found some of these frequently asked questions about running useful, if you’d like to have a chat about your running journey, be it from a beginners point of view or as a GAA athelete or similar, please get in touch.