Preparation for training

Welcome to the third session of the online running programme. Today we’ll learn how to best prepare for training. We’ll discuss how to dress for the weather, the ideal running routes, and what there is to know about warming up.

Session 2 recap

In the last session, we learnt about running training in theory. We now know how to formulate goals and that there are different forms of training – ranging from easy endurance running to interval training.

Finding the right running shoes

In running, your most important purchase is your shoes! Buy them from a specialist shop where they can assess your running style using a camera or trained eye.

All feet are built differently. With a running analysis, sales staff can tell you whether:

Your feet tilt inwards or outwards

The best cushioning type for your feet

If your foot lands in front, in the middle, or on the heel

The tilting inwards or outwards of your feet must be balanced out by the shoe in order to prevent incorrect stress on muscles, bones and joints.

Shop assistants will also ask what kind of surface you mainly run on (pavement, treadmill, or trail). Even if it’s tempting to order your shoes online, you’ll get the advice you need at a good sports shop, which is especially important for beginners.

Take advice from a specialist when buying your running shoes.

Everything you need to know about running socks

After your shoes, socks are the second most important piece of a runner’s gear. They’re the connection between foot and shoe. If your socks don’t fit properly, you risk chafing or getting nasty blisters.

Good running socks have an anatomical footbed, meaning they’re designed for the physiology of the human foot. You’ll notice that the left and right socks are often not identical, specifically marked with ‘L’ and ‘R’. Since women tend to have a different physiology, there are running socks also specially designed for their feet.

For breathability, it’s important that running socks allow sweat to pass through the sole of the foot to the outside. For this reason, they’re mostly made of functional fabrics other than cotton.

Your socks should sit firmly on the foot without creasing, but they shouldn’t be too tight. Good socks don’t have any seams, or at least none that are noticeable. They should have areas of varying thickness. When looking for the right pair for you, ask for advice at a specialist shop!

What you need to know about running clothes

As a beginner, it doesn’t really matter what you wear when running (except for your shoes). In the summer, besides shoes and socks, a pair of shorts and a T-shirt are good enough. At this point, the main thing is to make running easy and enjoyable.

The best materials for running are breathable. Stay away from cotton, which only absorbs sweat and doesn’t do a good job of wicking moisture away. Running in damp clothes is uncomfortable and unhealthy, since sweat can cause heat build-up or cause the body to cool down.

Choose from natural fibre materials like merino wool or from diverse synthetic fibres like polyester or nylon. By testing out different materials, find out which are the most comfortable for you.

Headgear

In winter, having proper headgear is one of the most important pieces of clothing. Because we lose a lot of heat through our head while running, wearing a beanie that fits snugly is ideal. It should also protect from wind and rain. In milder weather, a headband or baseball cap also helps protect from the sun.

Good visibility in winter

While training after sundown, it’s important that you remain visible, especially when running next to a busy road. Reflective stripes on your running jacket or a neon yellow waistcoat will ensure that you’re seen by passerbyers. When running in areas with extremely low light, a headlamp is also a bright idea.

The onion principle

Beginners in particular tend to overdress for winter running. What we don’t realise is that the body warms up through movement and we start to sweat fairly quickly.

So if you’re headed out in the cold for a run, stick to the onion principle:

Have a base layer underneath, which can be functional underwear with long or short sleeves and legs. The base layer regulates temperature, moisture and odour. It should fit snugly against the body.

The onion principle is recommended for all outdoor activities in winter. Keep reading for more!

On top of the base layer comes the insulating layer, which should consist of a material that keeps you warm. Finally, the top layer or shell layer offers protection from the weather. If it’s raining, consider a breathable rain jacket, or a softshell jacket to protect against the wind. With these 3 layers, you’ll be well-protected from the elements, while keeping warm and dry.

Warming up

Before starting a run, warming up brings the musculoskeletal system to ‘operating temperature’ and prepares the body for exertion. It’s important to warm up to prevent injuries. In just 5-10 mins, the body is ready to workout. When warming up the muscles, avoid abrupt movements and go for gentle movements instead.

Here are a few examples:

Forward bend

Stand with your legs apart and bend the upper body, alternately touching the right hand to the left foot and the left hand to the right foot or knee. Repeat each side x 10.

Hip circles

Feet hip-width apart, knees slightly bent, place hands on hips and make circular movements with the hips. Start with small circles, gradually making wider circles as you go. Repeat x 10 in each direction.

Shoulder and arm circles

Stand with your legs hip-width apart, upper body upright, and shoulders lowered. Begin by making small circles with both shoulders, moving towards larger circles. Repeat x 10 both forwards and backwards. Lift the arms parallel to the floor and repeat with arm circles.

A little running ABC prepares your body optimally for the upcoming exertion. The term includes different exercises that you can use to warm up, but also to improve your running technique.

Running technique tips

Although there’s no such thing as a ‘perfect’ running style, a good running technique helps us run faster and prevent injury. When our movements are not in harmony and ‘angular’, this is often due to muscular imbalances. Many runners may take overly big steps and ram their heels into the ground, which ends up slowing them down. This kind of movement is an inefficient way to use up energy.

How to determine your step frequency: Run for 1 min and count how often your left foot touches the ground. Double this amount. The average value for amateur runners is between 150-170 steps per min. Advanced runners can slowly increase the frequency.

Elite runners have a frequency of up to 200 steps per minute!

When running, make sure to keep your foot in the same line as your body. Thighs should be vertical when touching down and your foot should not come before the knee. Take shorter steps when running downhill and longer steps uphill. Keep the back straight and avoid being hunched over. Arms stay close to the body with elbows at about a 90 degree angle, swinging parallel to the ground.

Why soft ground is safe ground

Although it doesn’t actually matter where we run, as beginners, a shorter route is the best choice to avoid overexerting ourselves – especially when it comes to our muscles and joints.

While paved and very firm surfaces lack bounce, this puts additional strain on the body. This is why it’s best for new runners to run on flat trails in the forest, park, or on a tartan track. The ground is softer in these areas, making it easier on the joints.

Challenge

Check your running technique by pairing up with someone who can observe you. How long are your steps? Is your upper body straight? Do your arms swing parallel to the ground with your elbow at a right angle? Take note and make the necessary adjustments.