Run with us!
Are YOU running the Wings for Life World Run with us?
GREAT if you are!
But, if you have not signed up yet, is it because you’re worried that you won’t be able to run long or fast enough?
Or maybe you actually want to start running again but don’t where to start?
Whatever your reason please don’t doubt yourself too much and let’s just take this challenge together.
Beginning anything new is difficult, I know all about that myself. So, don’t worry, I’ve got you covered!
My name is Suzanne Brummel. Dutch triathlete.
After all, running is for EVERYONE and it’s a sport with which you can train and improve your fitness relatively quickly and easily.I started like most beginners with a few easy running workouts a week and slowly built it up. Eleven months later I ran my first marathon: the New York marathon.
Last year I qualified for the World Championships in Aquathlon (1km swim + 5km run). But I certainly haven’t forgotten how it all started in 2019. And that is why I also want to help you and others on their way. Perhaps you’re still a little scared. Remember that is part of every new challenge and every new step we take in life. Taking those first steps is the hardest, but also the most fun.
So what are you waiting for?
Signing up for the Wings For Life World Run could be the beginning of something new, something fun and something positive. Even if you’re not yet in peak condition, it doesn’t matter. It’s not about where you are now, it’s about taking that first step for a good cause and being proud of yourself for where you’ll reach in a little while. And for the ones that are already runners, this event is also a great challenge because going outside your comfort zone is where the real magic happens.
Over the next few weeks I will provide you with some top tips & tricks on how to be ready for the Wings For Life World Run. I can’t promise magic spells or quick fix schedules, or offer anyone to do the run for you, but I can give some practical information and tips to help you start putting one foot in front of the other and working on towards your personal goal. Which may be to just feel free during running or to run at your own comfortable pace for as far as YOU can. Let’s share the ultimate feeling of running and join the Wings For Life World Run together.
5 practical tips on your way to The Wings For Life World Run:
1
Set a personal goal
This could be to maintain a certain pace for a certain time or to just run a specific amount of distance, but it could also be to simply enjoy the run and just run within that good feeling.
2
Plan your workouts
Plan your workouts ahead, in advance on a specific day and time, just like you plan your work or social meetings. If possible, plan to do your workout early in the day. This will reduce the risk of not being able train because of unexpected events, or changes in the weather or a new work or social schedule for later in the day.
Always consider your work, family commitments and other obligations when making your plan. And making a plan makes no sense if you’re not sure you can make it happen. Also plan where you will run and what kind of training you will do that day. That way you will stay faithful to your schedule.
Tip: Spread you workouts during the week and give your body plenty of rest,
in order to prevent the risk of injury.
3
Adjust your runs to suit your personal goal
You should adjust your preparations depending on what your personal goal is for The Wings For Life World Run. If you just want to run as fast as possible, add speed runs and extra rest intervals into your training schedule. If you want to try your very best to run a longer distance, train with easy longer runs. If you want to get the best out of yourself, combine easy long runs with intervals and then add easy, faster shorter runs.
If you want to start and run for fun and just feel good, then make sure your preparations are fun too.Vary your workouts or run together with others to keep it fun. Vary not only the time and distances you run but also the routes and, for example, your playlist with music. A faster run is especially fun for everyone not really into tight schedules but still want to add some intervals / speedwork to their trainings.
Just play around with your speed during your run based on the environment you encounter. To start, run easily and then for example, take a little sprint to every 5th tree or towards every green car that’s parked.
4
Running shoes
Whatever your personal goal may be for the run: It is essential that you have a good pair of running shoes.
Running is healthy, but also a sport with a great impact on your muscles, tendons and joints. A good pair of running shoes is therefor very important to reduce the risk of injury. When running with the right shoes, you will generally have less muscle pain. I would tell you what the right shoes are, but that differs per person. Every runner is unique and every runner has different feet and a different running style. It is therefore best to seek advice from a running specialist.
Tip: You can run about 650 km before your running shoes need to be replaced
5
Warm-up & Cool Down
ALWAYS take about 3-10 minutes to warm up and cool down.
This can be VERY SIMPLE such as starting by walking or jogging very very gently at the start of your training rather than running straight away. You can also do some dynamic stretching or other exercises if you want to.
Train slow to become fast OR How Easy training makes you faster
Whether you’re a beginner or an advanced runner, sometimes slowing down can give you more speed. That sounds contradictory and a lot of runners find it difficult to run slowly. But only a small fraction of your weekly mileage should be done at speed. Running is therefore not always about running fast, but much more often running gently and comfortably.
A LOT of runners think that they should get home exhausted or at least tired after a running workout. But the opposite is true: You shouldn’t come home tired after most running workouts, you should ideally come back feeling like you haven’t trained at all! Training and becoming faster isn’t always about going for broke and coming home out of breath. It’s about getting better and better in a smart and efficient way.
Many advanced and beginner runners also often see walking during a run as a sign of weakness. Like something you only do when you can’t run anymore. But walking in between runs is a super effective way to help you get faster and better. You train different body zones, allowing you to keep running for longer but in the correct position – and in between you give your body time to ‘reset’. I myself still regularly walk during certain (interval) training sessions! It is less taxing than running and yet I still cover the meters. But, remember to always walk in an active position in which you move your arms nicely.
Why running easy will make you faster
Logically, you get tired faster from fast kilometers and it also takes your body more time to recover from such tough workouts. Because your condition and energy level recover faster than your tendons and ligaments, it is tempting to run again soon, but it is wiser to take it easy.
If you don’t start your next workout fully recovered, it will be less effective. In addition, it is important to also properly train those lower zones which you use when running slowly. Your body then becomes better at burning fats and you work on your endurance.
You can use the following rule: You are running too fast during a normal run if you can no longer have an extended conversation with someone. If you want to test your speed, it can help if you run together with a friend or have a call to chat while running to make sure you’re not running too fast.