Running.

I tend to think of myself as an expert on running. I’ve competed at national level in sprinting, middle distance and cross country. I run nearly every day and usually put in at least 20 miles a week. If not double that if I have some free time on my hands.

But, only recently I’ve been discovering a lot of useful information that has helped me regain a lot of confidence with my running style and perceived level of exertion.

I thought I’d share it with you all.

First of all, running shouldn’t be difficult. If you can’t run 5 miles and still feel quite fresh afterwards, well, first you should slow down slightly. But then you should worry. Running comes very naturally to humans. Over long distances, it’s more economical than walking and a lot faster.

Now, what’s it good for? Why should we be training to run?

From a Parkour perspective, most of what we do is running. Between every obstacle is open space and if you aren’t confident in your own running stride then you can’t be confident in the vault that comes from the stride.

From a fitness perspective, it’s utterly fantastic! Depending on the distance you run, you can train your cardiovascular system, muscle strength, muscle endurance... The list is quite long.

Long distance running will increase your general body endurance, which means you can endure longer training sessions without feeling like you’ve exerted yourself to the same extent. It’s also a training session of its own. Increasing lower body strength and a great workout for your abs, working as a group of muscles rather than isolating them. For those of you with weight issues, it can also help burn fat more efficiently than any other exercise.

But enough of this. My running tips.

1. Slow down! Almost everyone (including myself) runs too fast. If you can’t hold a conversation while running you are going too fast. Keep it slow until your confident you can pick up the pace slightly. Your heart rate should be no more than 60% of maximum (that’s elevated but not noticeably hard working). Take big long deep breaths and relax.

2. Don’t try and tire yourself out. That isn’t the point. Run a distance your comfortable with and then at the end, relax and do some light stretching. This way, it’s easier to get into a pattern of running often. And running becomes enjoyable, not another chore. Over time, if you feel confident you can pick up the pace slightly and increase the effort. But don’t increase heavily and leave yourself exausted after a session.

3. Time of day: Running wakes you up. Running a few miles in the morning before breakfast is a great way to get you out of bed and on the move. And this way you’re more awake for the rest of the day. Again, careful not to tire yourself out or you’ll waste the day.

4. (slightly more advanced) Stride length. Longer strides mean you can cover more ground in the same number of steps. Let your legs stretch out slightly and slow the pace. It’ll also help with flexibility and over time give you a faster pace.