1. Pace yourself
When you’re just starting to run, don’t run too hard at the start.
Begin your running program by only running short intervals and walking or jogging in between. Be patient with your progress as it is important to not overwork yourself.
2. Build up your running gradually
To become a better runner, you have to run more each week.
Running can improve your body physiologically by increasing blood volume, improving fuel storage and efficient transport of oxygen. Slowly increase your running distance every week so that you can continuously improve and be able to run more without getting fatigue quickly.
3. Fast twitch and slow twitch muscle fibres
Different muscle fibre types will influence which type of running races you’ll be best at.
Slow-twitch aerobic muscle fibres are best for long-distance running and fast-twitch anaerobic muscle fibres are good for sprints as it generates power quickly (but also fatigues quickly). As we age with a decrease in our fast twitch muscle fibres, so our ability to run fast will be compromised as well.
4. Running shouldn’t be your only form of exercise.
General fitness is essential to be able to maintain a good running form as well as prevent injury when you run. Besides running, other exercises such as strength training should be incorporated so that your overall strength can increase.
5. Warm up and cool down
Remember to warm up and cool down properly to prevent injury in running.
Don’t keep running if you feel pain anywhere, as that could increase the risk of getting an injury. Take time to recover and rest for a few days if you feel a part of your body hurting.