Preparing For Your First Fun Run?

by Shena Dale | Nov 18, 2014

Lime therapy blog 18 nov

Congratulations! You’ve decided to enter your first fun run.  But now that the date is set, what do you do?

  1. Get a Training Plan

    A training plan will help you stick to your goals and keep track of how you are going. Ideally it should start 9-12 weeks before your intended event and be individualised to your lifestyle.  It’s much easier to find time to run if it’s already scheduled into your diary!

  2. Find a Training Partner

    The warm doona or comfy couch can be very persuading.  Knowing that your training partner is waiting for you (and may have a few words to say if you don’t turn up) is great motivation!

  3. Book a Health Check

    If you haven’t been exercising regularly for the past 12 months, have had any past health issues, are overweight or over the age of 45, it’s a good idea to have a check-up with your GP prior to starting a new exercise program. 

  4. Get a Running Assessment

    One of the biggest causes of injury in new runners is previous injury.  These injuries may alter your running technique or be irritated by a new running regime.  By getting an assessment early, you can avoid exacerbating any previous injuries or getting any new ones.  A physiotherapist who specialises in running technique analysis can help you with this.

  5. Stay Safe

    It’s always a good idea to have a safety plan whatever sport you do.  Some top tips for running safely are:

    a. Run with a friend

    b. Run with a phone

    c. Let someone know where you are going and when you will be back

    d. If you are running at night, wear reflective gear &/or a light.

  6. Join a Running Group

    Most areas have a running group and these are a great place to find people who are passionate about running!  They will generally cater for a variety of levels (including walkers) and many have coaches or senior mentors to help new runners. 

  7. Maintain Variety in your Running. 

One of the joys of running is that it can be done anywhere! Try to find new places to run or do your run at a different time of day.  If you are a neighbourhood runner, run your usual route in the opposite direction.  This not only keeps it interesting but can help to avoid repetitive injuries.

If you are looking for some inspiration, motivation or help with your running technique or injuries, contact Shena Dale, Dale Physiotherapy (Practising at Lime Physical Therapy).

comments powered by Disqus

Popular Articles

Find us on Facebook