Run Right

You’re either a runner… or you’re not. A myth we’ve all probably told ourselves. The truth is, like any new skill, becoming good at running safely takes practice. And the other truth is that even those who naturally sprint like a gazelle find it hard sometimes.

As the weather begins to cool down—inspiring many to lace up their running shoes and hit the road—we outlined some tips on how to run right, so you, just like me, can pound the pavement this fall.

FREQUENCY OVER VOLUME
Frequency over volume is the first rule of running. In other words, build up the frequency of time you run. For example, start running for 20 minutes, then 30 minutes, 35 then 40; think of it as an inverted pyramid that you work up then down again. According to physiotherapist and Nike Well Collective running coach, Manni Ovola, “You start at the base of the pyramid, which constitutes shorter amounts of time, and work your way up to the longer periods. It’s different to running two or three 5Ks a week, because that’s the same distance each time – variability is so important. It’s key to focus on lots of different exposure to the exercise to ensure we get stronger.”

IT’S ABOUT MORE THAN RUNNING
Going for a successful run is about more than just putting one foot in front of the other. Other factors, like how much sleep you’ve gotten, what you ate, and whether or not you’re running alone or in a group, are all important for success. So if you’re finding that running is hard, it might be worth considering the elements that support it.

DYNAMIC STRETCHING
According to research, static stretching before a sport showed that it reduces your force and strength production, because it changes the way the muscles and the nervous system interact. So instead of static stretching, make sure to do some dynamic movement and don’t hold the position for too long. You might try leg swings, inchworms, jumping jacks, high knees, butt kickers, or lateral lunges, but just keep it moving. For more information about dynamic stretching, see our 2023 blog Isn't Warming Up Before Exercise Just More Exercise?

STRENGTH TRAINING
According to Spike Lee in the 1992 Nike commercial, “it’s gotta be the shoes.” But actually, it’s definitely the strength training! Building your muscle strength builds your capacity to run. It’s just that simple. In fact, one of the most important exercises you should incorporate into your routine are calf raises (single leg or weighted) because your calf muscles produce about 60 percent of your vertical force, so they’re essential when running. Other exercises to include are hip bridges, which are important for hamstrings and glutes (both are at play when you run) and lunges.

YOUR BODY KNOWS
One of the main things I learned when I first began running was that most of us naturally try and run our fastest, even when it’s quite alright to stick to a jog to build up our time and resilience while moving. Ovola says that most of our runs should be “easy” runs, and we should focus on our effort levels in relation to how we’re feeling holistically. Slower “zone two” runs help build our cardiovascular system and make us more efficient, plus also put a lot less stress through our joints, legs, and muscles. It’s a good idea to try and pace ourselves and progress slowly. According to Ovola, “I advise running on a rate of perceived exertion, from zero to three out of 10.”

IT’S GOTTA BE THE SHOES
Spike wasn’t totally wrong! Having the proper footwear does matter, too. Our 2021 blog Thirteen Pairs of Sneakers and Some High Heels discusses how each type of sneaker serves a different purpose: If you’ve suffered injuries like shin splints or anything to do with the foot, too much cushion in your footwear can demand a lot from the foot, so you might want to try stiffer cushioning. If you’ve had any calf pain, you might not want to choose low-profile shoes because that will demand more from your calf muscles. And if you’ve suffered knee injuries, shoes with a high stack will put more load on the knee, which could become uncomfortable. I suggest going to a specialty running store; they will check your gait ands find the proper running shoes for you.

You can definitely also join a running group; that will definitely help you rack up the miles on the pavement. But if you really want to run right, get a certified personal trainer. At Success Studio, our trainers can personalize a program that will incorporate dynamic stretching, strength training, and instruction on the treadmill, that’ll get you running the the road race of your dreams safely and correctly. Just click the button below for a complimentary assessment.