Running basics!

Is running as simple as putting one foot in front of the other? Well yes it is, however before we get carried away we need to iron out a few of the basics. Firstly, we need to look at our clothing. We need to be comfortable and ensure that we wear the correct atire including footwear.

Moisture wicking tops are a must as these help to keep you dry in all weather. Running tights are great for comfort and protection from the elements, especially in adverse weather. If you feel tights are little too revealing, then simply get a good pair of tracksuit bottoms. The other option is a pair of 1970s retro shorts and a head band for novelty value or a pair of running specific shorts. Round this off with a windbreaker/waterproof jacket and you’re now prepared for most weather conditions.

Footwear is extremely important, get this wrong and injury could be around the next corner! The way that your feet make contact with the ground will identify the type of trainer that you will require. Neutral, stability and cushioning are all types of shoe, and they refer to how your feet land in front of you and are designed to give support where required.

A great way of understanding the type of shoe that you require is by taking the guess work out of the situation. Visting your local Sweatshop store will allow resident experts to check your running style with the help of their computer gate analysis machine. Sweatshop also offer a 14 day no quible return on any trainers purchased. If after use they don’t suit your running style, you can return them to the store for a replacement.

Bio mechanics of your foot strike and running gate (the distance between your feet when they land) will strongly effect your running ability and they can be improved if required by employing the assistance of a good coach. Regardless of your ability it can be improved….humans can adapt anything if they put the work in! At Ozone we will give you running advice and helping you to improve areas such as breathing and posture.

Ok, we’ve eventually got out into the fresh air and this is where it begins. Fartlek, interval, tempo, Long slow distance and aerobic steady state are all different ways to help your body adapt and keep your mind interested! Going out doing the same 3 mile run at 75% of your heart rate will wear thinner than the soles of your trainers after a while. Mixing it up using the methods mentioned above will keep you keen and add enjoyment to your running whilst unlocking your full running potential.

If you’re a complete beginner, take your time, building distance and volume slowly in the first month or two. Two sessions per week is a good start, ensuring a good rest of 2-3 days between runs, moving up to 3 times per week towards week 4. If running for pleasure and fitness, I recommend that 3-4 times per week is enough for anyone, this should be idealy supplemented with resistance exercises including core work and stretching. As with any impact exercise…do too much and the benefits will start to turn into injuries. Balance is what we’re after in every sector of life and fitness should be treated the same.

Finaly safety

• If possible run with a partner and if going off road take your moblie.
• When forced to run on roads, ensure that you are facing oncoming traffic unless negotiating bends! Ideally stay clear of roads.
• Tell someone your planned route if going off on your own.
• Don’t dehydrate, drink fluid before and during if possible.
• Wear reflective clothing and a flashing safety light at night.
• Having your ipod on too loud will definately damage your hearing!

Happy running guys!

Rob Partington - Ozone director