From Zero to 5k and Beyond - Injury Free!

Care For Health

There are a number of 5 or 10k races taking place across Surrey over the next few months, with an increasing number of people keen to take part in each event. But how easy is it to go from doing no exercise to participating in your first 5k or 10k run?

Alex Haddow, sports therapist and natural fitness guru from Care for Health Sports Clinics in Guildford and Godalming, offers his guidance to those who are keen to take up distance running but have little or no running experience.

As tempting as it is to put your trainers on and charge out of the door, this is obviously not the way to go. A gradual approach is needed to allow your body to adapt. For a 5k event, (double the quantities for 10k), the following guidelines will get you off the mark.

Start gently and aim for 2-3 training sessions a week. A walk-run will be a great way to ease your body into it if you are not a regular runner. Laps of a local park are a good place to start. Try to find a 2-3k lap.  This is ideal as the same route can be used to practise different distances in future.

Tip:  1k should take about 12 minutes at a brisk walking pace or 6-8 minutes running.

1. Start with a strong walk for 1-2 minutes then a light run for one minute. Repeat until you have done approximately 30 minutes in total. Repeat this three times in the first week.
2. You can now increase the length of time that you run for in each session e.g. one  minute walk and two minutes running and so on. After approximately three weeks you should be close to or capable of running for 20- 30 minutes continuously. Try to run for as long as possible up to 30 minutes.
3. Once you are comfortable running for about 20 minutes, increase the total time you run each session by five minutes as you head towards 45 minutes of running.  (This is a good benchmark for a 5k race).
4. Be disciplined and consistent with your training schedule. Once comfortable with running for an hour, begin to mix up the distances and intensity of each run.
5. As the event approaches, measure an approximate 5 k route and go for your best time. This will get you used to the pace that you want to run the race. Have a very light training week before the race and smile when you cross the finish line.

Tip:  Alternate the direction you run if you run laps of a park or roads as the camber of the pavement or trail may put strain on one side.

Preventing Injury

Although running is a natural exercise it does come with risk of injury. The body's natural shock absorbing properties are put to the test when we run. Joints, muscles, tendons and ligaments are all put under stress to absorb the impact forces. Common repetitive injuries include plantar fasciitis, ITB syndrome (runners knee), medial tibial stress syndrome (shin pain) and Achilles pain. The good news is that the body has complicated systems in place to protect against damage and injury. It is important that your body is in good working order as you put it under increased pressure so it is a good idea to seek advice from a professional prior to running or if any symptoms arise.

The best way to prevent injury is to gradually increase the overall condition (strength, flexibility and shock absorbing capacity) of your legs. That's why the gentle approach, as advised above, is absolutely necessary as it gradually increases the stress you put upon your body.

Remember to do a thorough warm up at the start of each training session. This can be as simple as a gentle run/walk for five minutes and some running specific movements. A cool down with a brisk walk and static or dynamic stretching (which is stretching with movement) will prepare you for the next session.

Always recover by staying hydrated and refueling with good quality, healthy food as soon as possible. Also, try to cross train (swim, bike, climb etc.) to vary the demand on your energy systems and muscles.

• Tip: be consistent with your training. Do not leave big gaps between sessions.

If you are apprehensive about running speak to a professional who can complete a bio mechanical screen and gait analysis, which can identify problems before they surface.  A prehabilitation or prevention program can be completed to ensure minimal risk of injury. You can then get started with complete peace of mind.

The most important aspect of running is to enjoy it! Running is not just plodding along, there are endless variations and you will certainly be able to find a type of running that suits you. Be bold, use your amazing body and get out there and enjoy the freedom of running and the elation of completing your first race.

For further running or injury advice  contact Alex Haddow at Care for Health on 01483 425522 or visit www.care-for-health.co.uk