FROM COUCH TO 6KM: A BEGINNERS RUNNING GUIDE
Spring is the perfect time to lace up your running shoes and hit the pavement for a 6-kilometer run. The cool breeze, blooming flowers, and longer days create an ideal setting for beginning a new running routine. Whether you're a seasoned runner or just starting out, the 6-kilometer distance offers a manageable challenge to work towards.
Running is a fantastic way to improve cardiovascular health due to its ability to strengthen the heart and increase lung capacity. With just pair of running shoes, anyone can hit the pavement and start reaping the benefits of this accessible form of exercise. Additionally, running allows us to step outside and connect with nature, providing a refreshing change of scenery and a much-needed dose of vitamin D. It's a simple yet effective way to take care of both our physical and mental well-being.
Jumping from the couch straight into running 6 kilometers without the guidance of a personal trainer can potentially result in injury and lack of consistency in one's fitness journey. Properly preparing the body for such a distance requires gradual progression, allowing muscles, joints, and cardiovascular system to adjust and strengthen over time. Without the expertise of a trainer, individuals may push themselves too hard too soon, leading to overuse injuries or muscle strain. Additionally, without a structured plan and professional guidance, motivation can dwindle quickly, causing individuals to give up due to feelings of overwhelm or frustration.
THE RUNNERS MINDSET: ALL OR NOTHING
Starting out with running, many people feel excited to sign up for their first 10km, half marathon, or full marathon. Running often carries a mindset of go big or go home, with races serving as external motivators or symbols of fitness. While races can be good motivation and accountability, it's important to find intrinsic motivators that last longer.
Joining a race without preparation is like trying to lift heavy weights at the gym on your first day. Running long distances is like playing a competitive sport; it's about performance not optimal health. These outcomes require different training plans.
We encourage members to consider the mindset that running and strength training can live in harmony together. We can enjoy and add running to our fitness routine without a registration bib. Whether you run for fitness or compete for a full marathon, you're a runner regardless of official races or not.
RUNNING & STRENGTH TRAINING
Using 1 personal training session we created this road map for an avid runner gearing up for her Ultra Trail Run.
The question is never about cardio OR strength training for optimal health; the answer lies in incorporating both into our fitness program. While long distance running can play a significant role in cardiovascular health, it can be catabolic over time, leading to the breakdown of muscle and bone tissue. To counter this, integrating strength training into our routine helps preserve muscle and bone mass while engaging in endurance activities. Conversely, strength training alone may not offer the same benefits to heart and lung health as cardio workouts. Therefore, striking a balance between both modalities is crucial for a well-rounded fitness program. At Jolt, we’re proud to be able to support both our professional running community in accessing specific strength training modalities to further their runs - some of our running members run 50km trail runs! We’re also eager to support our heavy lifters as they pursue their first 6km.
top 5 exercises for runners:
If you’re kicking off the running season, there are a few exercises we would recommend.
Horizontal Pulling
Ring rows, seated rows, band pull aparts are all great options to engage the upper back muscles. Running results in a lot of forward posture, so using these rowing movements will help mitigate tightness through the chest, neck stiffness, and pinched nerves throughout the thoracic spine and ribcage.
Single Leg Strength
Both quad and glute dominant exercises like split squats and single leg deadlifts can be beneficial for building the required strength for an effective stride. Most athletes should be training single leg movements as the majority of sports are played single sided. In addition, these single leg patterns can contribute to balance, core, and ankle stability - all of which are important for those hitting the pavement.
Glute Dominant Patterns
Consider turning those single leg movement into glute dominant patterns. Simply, increasing the height of your step up box to above the knee can increase glute recruitment. Additionally, taking a longer split stance squat or increasing the range of motion with front foot and back foot elevated options. These options also increase the range of motion adding to greater mobility in hips and ankles. The glutes are a powerhouse muscle and deliver most of the power in your stride. Strong glutes will help take the pressure off the knees and low back.
Lateral Movements
Running happens in a single plane of movement, meaning everything is moving front to back on repeat. Overtime, this repetitive movement can result in overuse and cranky joints. Consider adding lateral movement to your routine to help counteract the cyclical repeats of running mechanics. Add cossack squats, lateral step ups and Copenhagen side planks to your training regimen.
Sled Work
The sled mimics the movement patterns of running by only offering a concentric contraction (the push off a single leg). Push, pull, and move the sled laterally to help build strength through all angles of the lower body. The sled is a great option for those with heavy running loads (10km week or more) as it adds a lower body element without overtraining the lower body.
NUTRITION FOR RUNNERS:
When it comes to pre-workout nutrition, fueling your body correctly can make a significant difference in your performance and recovery. For general guidance, it's essential to consume a balance of carbohydrates and protein about 1-2 hours before exercising. Carbs provide the energy your muscles need, while protein supports muscle repair and growth.
For running-specific recommendations, opt for easily digestible carbs like a banana + Greek Yogurt, whey protein + oats, or toast + eggs. These choices give you a quick energy boost without causing stomach discomfort during your run.
In the morning, consider a smaller serving or protein smoothie for quick digestion if you’re waking up just in time to make it to that early morning workout. If you’re rushing out the door, consider a FairLife Core Power shake + piece of fruit. In the evening, focus on more substantial options (1-2 hours before) like grilled chicken with quinoa and vegetables to sustain your energy levels through a workout.
For distances longer than an hour or those in hotter temperatures like summer running, remember to include hydration and electrolytes to maintain your performance. Consider an electrolyte supplement like ATP Labs or coconut water to replenish lost fluids and minerals during prolonged exercise. Proper nutrition and hydration can enhance your running experience and help you reach your fitness goals more effectively.
WHAT DO RUNNERS WEAR?
We generally recommend to dress as if it's about 5-10 degrees Celsius warmer than the actual temperature when running outdoors. This guideline accounts for the increase in body temperature and sweat production during physical activity. By dressing slightly lighter than the actual temperature, you can prevent overheating and ensure better comfort and performance during your run. However, personal preference and factors like wind chill, humidity, and your own sensitivity to cold should also be considered when choosing your running attire. Remember to layer up appropriately and adjust based on how you feel once you start moving.
Running Vs. Training Shoes
Running Shoes
Support forward movement
More midsole cushioning
Higher heel-toe drop
More lightweight and breathable
Training Shoes
Support multi-directional movement
Firm heel cushioning
Lower heel-toe drop
More durable
Choosing the right running shoes is crucial for a comfortable and injury-free running experience. The type of running shoes you wear depends on several factors, including your foot mechanics, running style, and the surfaces you typically run on. Here are some general guidelines:
Cushioning Shoes: Suitable for runners who prefer more cushioning and shock absorption. They are ideal for long-distance runners and those with high arches.
Stability Shoes: Designed for runners who need extra support to control excessive pronation (inward rolling of the foot). They work well for runners with flat feet or low arches.
Motion Control Shoes: These shoes are for severe overpronators who need maximum support and control to prevent injuries. They are the heaviest and most rigid type of running shoe.
Minimalist Shoes: Minimalist shoes offer little to no cushioning and are lightweight. They promote a more natural running form but may not be suitable for everyone, especially those used to traditional cushioned shoes.
It's essential to get your feet analyzed at a running store to determine the right type of shoe for your foot mechanics and running needs. Additionally, replacing your running shoes every 300-500 miles is recommended to ensure optimal support and cushioning.
Siggy’s Recommendations:
This running season I will be wearing the Lululemon Blissfeel running shoes. These shoes offer moderate cushioning and heel drop and feel light on my feet. After my last pregnancy I noticed the importance of running shoes that help absorb shock and have more cushioned support. Whether I am running laps or on my feet at the gym all day, the Blissfeel running shoes offer me a Hybrid shoe that takes me from the gym floor to the pavement. For those looking for a shoe strictly for logging miles, check out the Lululemon Beyond Feel running shoe that offers lightly more cushioning and support in a smooth stride.
JOLT RUN CLUB
Ready to add running to your resume? That’s where we come in! Spring into action with our FREE community Jolt Run Club: Fridays at 515PM starting May 10th. Rain or shine show up to McNaughton Park @ McNaughton Drive & Andrew Street in Exeter to meet the Jolt Fam on this beginner friendly start to the running season. We will lead you in a run focused warm-up and set the pace for a feel good workout.
Join us Fridays to walk or run at your own pace:
May 10th: 3KM
May 17th: 3-4KM
May 24th: 3-5KM
May 31st: 3-6KM
Whether you’re looking to head out on your first run of the season or you’re already running and keen to join a group of like-minded individuals then you can join us for our Jolt Run Club this May 2024. It can feel intimidating to get started, but a supportive group and a coach leading the way will help you go from couch to 6km this Spring. Continue your progress by pairing that new stride with resistance training sessions at Jolt Fitness for the ultimate combination for your healthiest summer months ahead.
Looking to take things further than 6km? We’re happy to recommend local running coaches who can build out long term running programs.
