Here at Technique we see a lot of you Londoners that enjoy running or have decided to take up running in an attempt to complete a Marathon for charity. I have the utmost respect for you, I whole-heartedly believe in the benefits of running, although it’s not for everyone!
So here are the positives of running, there are a few…..
- It’s free
All you need is a pair of (semi-decent) trainers; Runners Need provide an exceptional free service that gets people the right running trainers for their running requirements.
- It burns double the calories that lower impact activities such as steady state cycling and X-trainer
Studies have shown that regular road running burns more calories, when compared to cycling or X-training for the same length of time.
- It strengthens bones, joints and tissues
Impact protects against the effects of ageing, osteoporosis is a very real risk to long-term health in the ageing population, adequate impact activities from an early age help to prevent against bone thinning later in life.
….and the negatives…..
- Body weight is multiplied by approximately 2.5 times our body weight when running, so if you are ‘heavy boned’* then going from no running to running 3-4 times per week may be a recipe for injury.
Therefore a good loading strategy is important, a 6-week program of low impact CV involving a mix of leg strength and spinning 3-4 times per week, followed by a 6-week transition program will be ideal, this allows your joints and tissues to accustom to the increased load you are asking them to deal with. It will also allow you to strip down any excess body mass (whether it be muscle or fat) resulting in an overall decreased load being placed on your weight bearing joints.
So if you are looking to train for a Marathon this year you may need an additional 12 weeks on top of the planned marathon training program you already anticipated, so factor this in and be prepared to start earlier than everybody else.
* Heavy boned is not our way of labelling people as overweight, although BMI is not an ideal way of measuring general health, it will tell someone whether they should start with a low impact program before moving onto a running program. Any one with a BMI over 27.5 should consider a low impact first before moving onto the running phase of building up to a marathon.