Performance & Safety Tips For New Runners During Lockdown...

Maybe, you've decided to take up running for the very first time?

During the original pandemic restrictions last year, fitness apps such as Strava and Freeletics recorded an increase in people using them. But how should you get started? And what do you need to do to keep you going? Here's some tips from Hampden to keep you on the right track...

Don't try to win the race or over-do it.

You might be motivated to go full speed from the start. But it's best you avoid that right now. Don't worry or compare yourself to others who might have been running for years, or they might have magic marathon powers.

You might have to walk, to begin with, you might have to slow down, you might have to teak a break (or many breaks), you might see other people running right passed you, and that's fine. A lot of people will go excessive throttle from the start and then might feel de-motivated or down, because they had to stop or slow down. We would recommend starting smoothly or slowing the pace down so that you can carry on for longer.

Take It Easy

You're never going to be Marathon ready after just a week of running. Instead, you should concentrate on building a plan and committing to it. Forward planning is key to help you commit and to make sure you don't find excuses not to run or talk yourself out of even putting your trainers on.

People who are new to running need to really focus on building up their stamina. Maybe start with 2-3 runs a week. On your first run you might need to rest halfway - that's also okay. The following week you might be able to run a bit further and then take another small break. You also need to keep the walking going too, that's a great way to slow down and still get the steps in.

There are a number of common niggles and injuries that new runners might experience for example - shin splints or blisters. It's important that you have the right gear to get you moving and at the same time - protect you from injury. Ideally, the best thing to invest in is a proper running shoe.

Remember to Stretch

We would recommend that you start off running slowly, do a couple of minutes and then stop to do some stretches. Then, when you get back home in the warmth, have a good hot shower, drink plenty of water and then do some more stretches. It's super valuable to lengthen those muscles.

Never has there been a more hotly debated topic in the world of rehabilitation than stretching. The art of stretching can be traced back over 5,000 years to the Indus-Sarasvati civilization in Northern India where yoga was first developed. But was this really stretching, or was it a series of symbolic movements that happened to enhance joint ranges of movement?

Why do we stretch? Well, there can only be one answer, because we feel stiff or tight. So what is it about our tissues that make them feel stiff and what is the definition of stiffness? Stiffness is the resistance to deformation in response to an applied force. To help us make sense of this strange sentence we need to understand the human body a little bit better. The human body is made up of connective tissue which is the material that gives it support and shape such as muscle, bone, ligament, skin and cartilage. The main constituents of connective tissue are collagen and elastin.

Fuel yourself

You need to make sure your body has the energy to go running. Also, be hydrated. Get your fluids in so when you go for a run, especially shorter runs, you don't need to take water with you. As for eating timings and meals etc, it is often a case of trial and error. You need to do what's good for you.

It's not a good idea to run on a heavy stomach but after a run you should consume some post-workout carbs. For example a banana, a slice of toast with humous or peanut butter. Get some fats in you too. You need to help repair those muscles.

Remember why you started

Running is hard, especially if you're just starting. So to keep at it, make it enjoyable. Try to remember why you're doing it. If it's for your own health or just to get out for the day, or is it to raise money for a charity close to your heart? Whatever reason you're doing it - focus on that.

Try and not count your steps or distance to begin with. Try and not to look at the time. Instead take in the fresh air, experience and enjoy the surroundings. Enjoy some downtime on your own or with your bubble and breathe. Make the most of it especially when you can't go out like normal...

Run safely in the dark

Of course, any physical exercise is key to keeping our mental health in check during the lockdown, and it allows you to see other people too. Guidelines in Scotland means you can now exercise outdoors with another person from your bubble (with social distance in place where required).

But if you've got no option other than to start your running journey alone in the dark, here are some simple measures that can keep you safe if you're worried.

• One key piece of advice is for people to have a buddy - a trusted person they can tell their plans to, so if they were to not return home safely, someone will be alerted.
  
  

• Your phone isn’t just good for taking sweaty selfies or Instagrammable pictures of wildlife on your running route—it can also be a valuable tool in case of emergencies. Always carry a mobile phone when running alone, and make sure the battery is charged. Adding that it’s best to run in places that have good cell signal.
  
  

• Be careful with tracking apps - making sure privacy settings are in place so routes and regular exercises times are not always visible.
  
  
• Try and stick to well-lit busy routes, somewhere you can call for help if you need it.
  
  
• At night try and wear bright/reflective clothing and try to be aware of your surrounding to keep your self safe, as much as possible.
  
  

• Worried About Your Surroundings? Ditch the Headphones. Not only do headphones make you vulnerable to approaching traffic or potential attackers, they often make for unpleasant interactions with others who are out on a run.
  
  Can’t go without your headphones? Consider a brand where the speakers wrap around your ears instead of going directly in, meaning you can still hear loud noises right around you.
  
  

Take it easy, enjoy your run and remember to stretch!