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How to start running at 40+, and be injury free.

Hands up if you have ever tried running and ended up injured. 

 

If you’d like to start running you may think a couch to 5KM programme is the only way, but it isn’t here are 3 top tips from, https://www.foodandfitnessbylouise.com/  on how to start running at 40+,  injury free.

 

Don’t just run

 

When you start a running it’s tempting to run only, and many programmes use this philosophy.  When you run, when you do any kind of movement, multiple muscles, bones, and joints are called on to work together to create fluid motion. Your feet, lower legs, knees, hips, lower back, core, arms, and shoulders are all part of your running kinetic chain, and when one link is weak the repercussions can be felt all the way up or down the chain.  When you strengthen all the links in the chain and maintain good flexibility from top to bottom, you’ll run stronger and stay injury-free. Join a running programme that offers total body strength and conditioning.  Not only will you see your running progress rapidly but you'll also build strength, flexibility and stamina at the same time.

 

Increase your Distance Gradually

 

Be the Tortoise, not the Hare. Increase your weekly running totals gradually.  It takes approximately 6 -10 weeks to go from couch to 5KM so be patient with yourself.  If you build up the distance slowly and complement it with a range of strength and conditioning workouts you will be successful.

 

Listen to your body not your GPS

 

There is a start and an end and the aim is to get between to two.  The pace, time, negative splits simply don't matter when you are learning to run.  It’s more important to enjoy and complete the distance no matter what the time.  The body knows effort, not pace, and when you learn to train by effort and tune into how your body feels then this is far more a successful approach. 

 

https://mailchi.mp/507af3ab7fa4/how-to-start-running-at-40-injury-free

 

Its only a few weeks until Ramadan and not long until the summer break so how about Joining a running programme that offers total body strength and conditioning.  Not only will you see your running progress rapidly but you'll also build strength, flexibility and stamina at the same time. 

 

If you'd like to give it a g0 contact Louise@FoodandfitnessbyLouise.com to secure your place as spaces are limited.

 

Starts Sunday 15 April @ 7.30pm

 

 

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