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Running used to be a necessity, the only way early humans could survive and thrive and spread across the planet. You ran to eat and to avoid being eaten. You ran to find a mate and impress her, and with her you ran off to start a new life together. You had to love running, or you wouldn't live to love anything else."
Don't let anyone tell you that you can't or shouldn't run. There is a lot of scaremongering over the supposed dangers of running. That's why I love the quote above. Running is the most natural thing in the world.
Of course you may encounter problems if you try to do too much, too soon. That's why it is important to follow a structured progressive training plan, such as the one we use at Run JB in our Couch to 5K beginners running course in Swindon. But don't for a moment think that you are a) too old (I regularly and unashamedly get beaten by more experienced runners a decade or more my senior) or b) too heavy (beginners programmes involve running initially for no more than 60 seconds at a time between walking intervals). Still need convincing? Watch this clip of the 2012 UK Biggest Loser contestants (including 32 stones Kevin) finishing their 5K race in the very first episode!
As a general rule, you should aim to increase total mileage by no more than 10% per week. Use cross-training to complement your running programme and lessen the risk of injury. I am a great advocate of a "quality not quantity" approach to endurance running, having successfully completed my first marathon by running no more than three days a week. Cardio-respiratory fitness can be further improved by incorporating other forms of exercise such as rowing, cycling or swimming into your training plan. Lastly, remember not to neglect resistance training. Muscular endurance is crucial in order to maintain proper running form when you get tired towards the end of a run. Make sure you complete at least one weekly resistance exercise session. This doesn't necessarily mean lifting weights in the gym - bodyweight exercises such as those used in Metafit classes are extremely effective if tailored appropriately.
I'll be examining several of these running training topics in more detail in future blogs. In the meantime, rediscover your natural instinct and get out running!
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