Ever wanted to take up running but never got past putting your trainers on? Matt Roberts, personal trainer to the stars, explains how to get started and explore the great outdoors in your region.
‘Running gives a great sense of achievement and success,’ Matt says. ‘Running outside is certainly more challenging, but surely more rewarding and fun. The weather can be intimidating some days but if you are well covered and prepared once you start your running, you are half-way there.’
He says research shows that nature has a powerful restorative effect that goes way beyond pounding on a treadmill in the gym.
‘Training on uneven ground boosts muscle strength, and exercising outdoors increases mental agility and elevates your mood.’
Using the weather as an excuse won’t wash either – Matt says running outdoors is an activity for all seasons.
‘In summer sunshine, you get your recommended daily top up of vitamin D, and in winter, you burn up calories as your body uses extra energy to maintain its core temperature. Outdoor exercise bolsters the immune system too. Studies show that moderate outdoor athletes get 20% to 30% fewer colds than non-exercisers.’
Still not convinced? Running outdoors is also cost-friendly – all you need is a comfortable pair of running shoes and some warm, breathable running kit.
Matt advises checking with your doctor first if you have any particular health worries, otherwise it’s absolutely fine to start training. ‘The most common excuses I hear from people are about their injuries – a past knee or ankle injury is a common example,’ he says.
‘Injuries are certainly not to be neglected, but they can be prevented and worked through. Often people suffer from injuries and use that as an excuse not to run for a very long time, but if you prepare for your running by warming up, building up your programme and cooling down at the end of your training by stretching, your running will improve hugely.’
If you do overdo it, place a cold compress around areas in pain, such as your knees and thighs. When used cold, the compress can help relieve pain and reduce swelling associated with sports-type injuries.
Motivation is usually the biggest hurdle for most runners, whether they’re lacing up their trainers for the first time in years or can set times to rival Paula Radcliffe.
Matt says reluctant runners may find it easier to run with a friend, and setting short-term goals will help you stay on track. ‘Involve family and friends as they’ll keep you inspired, and believe in yourself and the power of positive visualisation,’ he says.
MATT’S TOP TRAINING TIPS
1. Planning is the key: The more time you spend realistically planning your training regime before you start, the more you can relax and feel confident. The most common fault when attempting an endurance event for the first time is to take it easy at first, then panic that you have not done enough and then over-train, causing injury and fatigue.
2. Look after yourself: Make sure that you keep your muscles in good condition and they will protect your bones and joints. Build plenty of muscle strengthening work into the early stages of your training plan to help your body cope. Don’t forget to help your muscles recover with lots of stretching and massage.
3. Pace yourself: By the halfway mark of your training you should be used to running at ‘race pace’. A great way of learning pacing is to use a technique called ‘out and back’: whatever distance you are training for, find a route that is half that distance. Aim to run to the turn at a good pace, but aim to be able to run the same pace on the return leg. Over time you can go quicker and longer, but always make sure your time out and back are the same.
4. Remember to rest: Your training plan should have all your work done at 10 days before the race so your body can recover and prepare for the day. Don’t be tempted to sneak another run in a couple of days before the race; instead, relax, eat and drink well and stretch or have a massage. Go for a short easy run to prepare the legs the day before the event and you’ll be in great shape.
For more information about Matt Roberts, visit www.mattroberts.co.uk.