Getting started with long runs can be challenging, but here is how you can train and what you can do to achieve your running and fitness goals
Running to stay fit can be exciting and daunting at the same time. As many people start their fitness journey, being able to do long runs is one goal they wish to achieve. Being able to do park runs comes with a lot of preparation and dedication.
Preparation is critical to completing your first park run, and many things must be considered to complete your first long run successfully.
“When you’re starting running, and you’re going out for a jog, you should be able to talk, but not necessarily sort of recite long pieces of poetry. If you can’t talk, you’re running too fast. Slow down a little, and then when you finish your run, you won’t feel absolutely exhausted,” says Dafydd Trystan, a regular runner and active travel officer.
Some tips to consider before running your first park run are:
- Plan your run
Before you lace up your running shoes and hit the pavement, it’s essential to have a plan in place. A good training plan will help you gradually build up your endurance and strength while minimising the risk of injury. Remember to keep a note of your fitness level at all times.
- Choose the right gear
Running isn’t easy without the right gear, so investing in quality running shoes and clothing is compulsory. Look for shoes that fit well and adequately support your feet and ankles. You’ll also want to wear moisture-wicking clothing that will keep you cool and dry during your run. The sun can be harsh as summer approaches, so a cap and sunscreen are essential.
- Endurance training
Building endurance is a critical component of any long-running plan. Start by exercising at least thirty minutes a day, three days a week, with short runs into your routine and gradually increasing the length and intensity. Aim to run at least three times a week, and consider cross-training with activities like cycling, swimming, or yoga to improve your overall fitness.
- Form is important
Proper running form can help you run more efficiently and reduce your risk of injury. When running, focus on landing on the middle of your foot, keeping your shoulders relaxed, and swinging your arms back and forth, not across your body. You can also improve your form by incorporating exercises like lunges and squats into your routine.
The leg press can be added it your workout plan as the workout targets your hamstrings, quads and glutes, which are crucial for running longer distances.
- Follow a nutritious diet plan.
Running requires energy, so fueling your body with the proper nutrients is essential. Eat a balanced diet with plenty of lean protein, complex carbohydrates, and healthy fats.
“I wouldn’t eat a three-course meal before going out for Park run. I would not drink any fluids for the last six hours. But make sure you’re properly hydrated before you go out,” says Dafydd Trystan
A well-known recipe is Brown rice, a portion of chicken, some avocado, kimchi and vegetable salad to maintain the intake of carbohydrates and protein.
- Rest well
Rest is essential to any training plan, and allowing your body to recover is necessary while training for your first 5k. Make sure to get plenty of sleep and take rest days as needed. Make sure you stretch well before and after runs to prevent injuries.
Several community organisations in Cardiff city allow people to run their first 5k. Organisations like Cardiff Parkrun organise park runs every Saturday. People can run at their pace and get results directly delivered to them.
“If you are looking to do your first 5k, there’s a lot of work being done on a couch to 5K app. It’s been tested out by thousands of people around the world. There are a number of local groups and social running groups,” says Dafydd Trystan.
Couch to 5k is a 9-week running plan with three runs a week, rest days, and different running programs every week. It is supported by the NHS.
Run Grangetown is another community group which regularly organises park runs every Tuesday and Thursday, where Tuesdays include skills sessions, and Thursdays are 5k runs with a nominal fee of £1.
Here are some spots where you can join others for a park run.