Make Tracks for the New Year, New You with ASICS
17 January 2017
As we say goodbye to 2016, it’s time to start thinking about your resolutions for the year ahead – to get fitter, lose weight or tackle that marathon.
But we also know that setting these resolutions at the start of January, can be hard to stick to.
So with the help of Asics, here are 8 tips to keep it up in the New Year.
The key is planning! Take your time and set a realistic goal in a realistic time frame. When you start running, having a goal is crucial. It gives you something to work towards and allows you to monitor your progress as you go along. A goal that inspires many runners is to sign up for a race, whether it is the full 26.2 mile marathon or a leg of the relay, there is something that can attract many different runners. Depending on your fitness, you can start with a 5 km or 5 mile race, just visit http://athleticsni.org/Fixtures to find a race that’s close to you. If you start training in January, you can be ready to run the TQ10K for example in April!
Run for a reason! To help encourage and motivate you to sign up for a race, why not set yourself a reason to run. Whether this is for self-accomplishment, to be part of a relay team or for Charity, there are many reasons to make it over that finish line.
Beginners often ask us how many times a week they should train. A good rule of thumb is to run at least twice a week – for instance, once during the week and once on the weekend. That leaves two days of rest between sessions so your body has enough time to recuperate. By contrast, running only once a week your progress will be slow and you’re more likely to give it up because ‘it doesn’t work’. Need some help setting a balanced training regime? Start a training plan.
To stick to your training, you need to make running a part of your everyday routine, whether it’s early in the morning, in the evening or during your lunch break. Some people benefit from creating a strict routine, while other take advantage of the flexibility that running offers. In any case, you want it to become a habit. You brush your teeth, you do the dishes, you run.
Many new runners are unaware as to how much running puts a big strain on your body, so it’s important to build it up slowly. Your general fitness will improve quickly when you start running, but your muscles and tendons will need time to get stronger. To avoid injuries, start by jogging at a calm pace and alternate this with walking. Then add distance, and don’t be tempted to speed up too much. Give your body time to adjust. If you get injured early on, chances are you’ll give it up altogether. Don’t forget, foam rolling is a great Myofascial Releasing tool that will help relax contracted muscles, improve blood and lymphatic circulation, stimulate the stretch reflex in muscles and release tensions in those tight muscle areas. It can be as painful as heck, but oh so effective!
Try to find an inspiring, natural environment to run in, whether a park, the woods or the dunes. Especially if you live in an urban environment, it’s much more relaxing to get away from the noise and fumes of traffic. If you need ideas, there are plenty of websites that showcase some of the best running routes and even allow you to share your own with the community.
Having the right running gear not only reduces the chance of injuries, it also prevents you from using the weather as an excuse not to run. ASICS offers running clothing to keep you warm and dry in all types of weather, so a bit of rain shouldn’t deter you. Also, make sure to get the right shoes for your feet and your pronation pattern. If you would like to have your Gait Analysis checked ahead of race day, drop into Podium 4 Sport. They have great staff at hand to guide you on which Asics running shoe would be best for you. Read more about pronation
Perhaps the best advice for sticking to your newly made running resolution is to buddy up. It’s more fun to run together and you can keep each other motivated. It’s safer too, especially when you’re running in the dark. That’s why many runners join a running club. Chances are you’ll meet other runners working on their New Year’s resolutions!