To all of our running Rebels (or ready to be running Rebels)…this is specifically for the runners who rely mostly on treadmill running to get their distances in, with the occasional and perhaps less enjoyable, road run. It is much easier to push the pace when the lights are low, the music is loud and you can go for it with people around you. Now many of us have been left without our beloved treadmill and we don’t really know where to start.
Here is a short and snappy guide to get you out on the road with the same love that you have for the treadmill in Reshape.
NEVER MISS A WARM UP
You wouldn’t do it in class, so don’t do it now. First focus on some activation stretches including the hip flexors, glutes, hamstrings and quads. A runner’s lunge is my number one. Get warm with some drills like high knees, heel kicks and side steps, it doesn’t need to be for long but enough that you feel properly warm, as this will prevent you from injury in the future. When you are ready to hit the run, just take off at an easy pace and build up.
MIX IT UP
5km a day, at a steady pace is going to get boring pretty quickly. I suggest trying to stick to a plan or dedicate different days to different training styles. This will help you feel like you are actually training rather than just running aimlessly in the same circle every day, and it will help you increase your speed and endurance.
You want some distance runs, some speed play and some interval training; a good mix of the three will keep things interesting and you will start to feel the benefits. Rebel TV has range of audio runs from our passionate running trainers which will help you with the speed play and interval runs.
MUSIC IS MOTIVATION
A banging playlist is the key to pushing you through. Create a running playlist of all your favourite tracks that you can continue adding to, and then put your headphones in, hit shuffle and you will be transported to the Reshape room. When you feel like slowing down your best tunes will push you through. This is the game changer.
Take your foot off the gas and take an extra lap where you gradually ease off from a run to a jog, and then into a strong walk and you will feel your heart rate coming down. If you stop abruptly you are more likely to feel sore and tight later on and in the days to follow so the cool down is key if you want to be able to maintain your running regularly. Add on some static stretches, again focusing on hips, quads, hamstrings and calves along with any tension you feel through the shoulders and core. If you have access to a foam roller, definitely use it. Again, Rebel TV has some great post workout stretches to help ease any tension.
STRENGTH TRAINING FOR SPEED
If you want more speed and endurance in your running, strength training is key. If you ONLY run you will limit your chances at getting better at running. It is important to continue building strength through your legs and core to help prevent injury, especially when you start hitting the bigger distances. You want to incorporate squats, deadlifts, lunges, glute bridges and many more leg exercises into your routine along with core work.
This has been a simple guide to getting started. You can never stop exploring and learning when it comes to your training and your journey as a runner. You will be able to find many tools to help you through but the key is listening to your body, and ensuring rest and recovery are always a big part of your progression. There will be more blog posts to come with more specifics to help you channel your inner Mo Farah so keep a look out.
For now, just fight the feeling of fear and get your running shoes on.
‘No human is limited’ Eliud Kipchoge
Get access to a whole host of running specific workouts on Rebel TV