Preparing for your first running event!

By Shena Dale

Congratulations, you’ve decided to enter your first running event! Now that the date is set, what do you do?

1. Find 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. A
run is more likely to happen if it’s already scheduled into your diary!

2. Get a Running Assessment

It is quite common for new runners to get niggles or injury but these can often be avoided
with early assessment. If you haven’t addressed the root cause of a previous injury, it may
easily be irritated by a new running regime. Equally, previous injuries can result in changes
to the way you run or increased pressure on other muscles or joints.



3.  Do Strength Training

A common running myth is that runners don’t need to train their legs (as running is all the
strengthening you need). Quite the opposite is true! Regular strength training (2-3 times per
week) helps to better withstand the loads and pressures that running puts through your
body. It also improves running economy so you can run faster and further!




4. Invite a Training Partner

Many runners will agree, a good training partner is gold. They can be the sole reason you get
out the door on a rainy day or complete a training session that you might have otherwise
stopped. Together you will share the highs and lows of training and how hard you’ve both
worked to achieve each milestone. There is a special bond when you cross the finish line with a great training partner.

5. Maintain Variety in your Running

One of the joys of running is that it can be done almost 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.

6. Consider Joining a Local 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. 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.

If you are looking for some inspiration for strength training, help with your running technique or
have been suffering from recurring injuries, we would love see you at Movement Rx!