15 Mar Learn to Run 2: S.E.T. the Habit
You joined a running group. You set a goal. You started with motivation. Now what? Ever wonder how long that motivation will last? Motivation is one of our most fickle companions. It’ll let us down when we need it the most–when it all stops being easy and feels like much, too much effort. The habit will help keep your motivation in motion.
S.E.T. Simple + Easy + Tracking = Habit
Keep it simple. Don’t overthink the process. Get out the door and run.
Make it easy. When you begin, you will experience a lot of benefit from the effort you expend. Don’t run hard. Don’t push yourself too fast. Just run. Run easy. If it feels like you could work harder, leave that for later. Right now ‘feels like I can do this’ is important.
Train the Body with Stress, Adaptation, & Rest, then Repeat:
Running stresses the body. The parts being stressed, e.g., heart muscle, running muscles, breathing muscles, tendons, bones, etc. will become stronger. During the ‘rest & recovery’ time your body adapts and becomes stronger. The benefit of your new training will lessen as time goes by. To gain further benefits you’ll need to increase the amount of stress. How? Perhaps a quicker pace, further distance, less recovery time during the workouts, or with increased frequency of running.
Runnng Form Tips:
- Fast Feet (quick turnover)
- Land Lightly (think eggshells)
- Stay upright (long and tall, look ahead, squeeze the shoulder blades together)
- Focus on breathing (2-2 rhythm works)
- REPEAT and enjoy
Muscle of the Week: Calf muscles (Gastrocnemius and Soleus)
Flexibility in the calf is essential for all running sports. It reduces the chance of straining/tearing the calf muscle during a run (or sports match) Stretching the calf will also relieve the strain on other muscles which might be working harder to compensate. Calf muscles can be tight for a number of reasons:
- after exercise they could be tight just from normal use (particularly if you are new to the exercise)
- or from over-use (often accompanied by DOMS – delayed onset muscle soreness)
- If you are weak in the gluteal muscles, or tight in the hip flexor muscles the calf will tend to work harder when you walk or run.
- Sitting shortens the gastrocnemius muscle of the calf, and so can make this tight.
Eccentric Calf Raises: Do these with single leg or both together.
Ready–S.E.T.–Go and thanks for reading.