My Running Journey And What I’ve Learnt Along The Way

11 Sept

Over the years my training focus has changed a lot.

I found myself wondering: ‘What is the use in being strong when you aren’t fit?’ and ‘What good is endurance if you have no strength?’

Woman strength training at URSUS Fitness in Sai Ying Pun — Bam at URSUS Fitness
*Photo Credit @bewellwithnatalie*

Now, I strive to be both! I see the value in being both fit and strong. I want to run, jump and lift well into my old age. If you don’t use it, you lose it. So there began my running journey. I now find running to be both joyful and relaxing, but it hasn’t always been so easy! I’ve learnt a lot along the way.

Here’s what I’d recommend if you’re looking to begin (or improve) your running journey.

My top tips for those new to running:

Just start! Commit to once a week and stick to it, no excuses!
Prioritize strength training and make sure you warm up properly to avoid injury.
You don’t have to go on big long runs, 20 minutes is great 😊
Don’t bring yourself down with negative self-talk about pace, times, heart rate etc. Just run to feel good.
Change it up with intervals and incorporate zone 2 work. Running doesn’t always mean full pelt from start to finish.

Why strength training is key!

Runners should focus on building strength and power. This leads to improved speed, efficiency and performance.
Muscular endurance is vital for sustaining prolonged activity, helping to maintain pace over longer distances.
Regular strength training is key for injury prevention as you are able to focus on stability and correct muscular imbalances.
Resistance training is proven to increase bone density significantly more than aerobic exercise. So crucial, especially as we age.

How many times per week should you strength train?

Strength training 2-3 times per week, targeting full body would be optimal. Try to include lots of unilateral movement, plus plyometrics and isometrics!

See you at the gym!

Bam x