"An expert running coach underscores the prevalent oversight: going at a pace that's too swift when returning to running after a period of inactivity"

"An expert running coach underscores the prevalent oversight: going at a pace that's too swift when returning to running after a period of inactivity"

It's been a spell since I last slipped on my running kicks. Call me a fair-weather runner if you like, but I reckon I'm not the only one tying those laces back up now the days are getting longer and the sun is shining brighter.

That said, with a half marathon coming up, and a natter with running coach James Stirling, aka London Fitness Guy, on his top strategies for getting race-ready, I ain't rushing getting back to my sprinting pace.

"One of the biggest mistakes folks make when prepping for a long-distance run like a half marathon or a marathon is runnin' their easy runs too damn fast," Stirling spills to Fit&Well. "The whole point of those runs is to give your bod a chance to adapt to the increased mileage."

So what's a runner to do, then? Stirling reckons there are three golden rules for easin' back into runnin' and reachin' the finish line in one piece.

The Big Three for Returning to the Road

1. Give the Run-Walk Program a Go

"If you're lookin' to get back into runnin' after a big ol' break, the best plan to follow is to kick things off with a run-walk program," says Stirling. This tactic works for greenhorns and seasoned vets alike.

As the name suggests, run-walk training involves alternating intervals of runnin' with intervals of walkin'. You can structure your sessions by distance, time, or effort.

"It's a darn good way to ease yourself back into runnin'," says Stirling, "while keepin' the risk of injury cheeky low."

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Here are three simple ways to set up your run-walks:

1. By Distance: Run 200m, then walk 200m, repeat 10 times
2. By Time: Run 60secs, then walk 30secs, repeat 10 times
3. Effort: Run until you reach 5/10 effort, then walk until you reach 2/10 effort, repeat 10 times (1/10 is minimal effort and 10/10 is an all-out sprint)

Every week try to increase the intervals you're runnin' or decrease the intervals you're walkin' to ensure progress.

2. Follow the 10% Rule

Once you're comfy with a regular routine, how do you bump up your mileage without injurin' ya self? Stirling suggests followin' the 10% rule: increase your total weekly distance or the mileage of your longest run by no more than 10%.

"What you wanna avoid is skippin' straight from doin' 5K for your longest run to a 10K the next week," says Stirling.

"If you make that 10% increase each week, it should help prevent overuse, while makin' sure there's enough of a challenge to make you better week on week."

When trainin' for a race, it's smart to figger out how far you want your longest long run to be and work out how long it'll take to build up to that distance, followin' the 10% rule.

For example, it'll take eight weeks to go from a 5K long run to a 10K if you're bumpin' up the distance by 10% each week.

3. Dabble in a Spot of Strength Training

Findin' time to run is one thing, fitrin' strength training into your schedule is another, but it's vital.

"Ain't gonna lie, it can be really difficult for a lot of people to balance strength trainin' and runnin'," says Stirling. "It's time-consumin'."

To squeeze it in alongside your runnin', Stirling reckons goin' for a "microdose" of strength trainin' sessions could make all the difference between makin' the start line in good form and missin' the race altogether.

Stirling recommends focusin' on runnin'-specific exercises that mimic the demands of runnin', like single-leg movements and plyometrics-dynamic moves like pogo hops, jumpin' lunges, and broad jumps. He also says trainin' the soleus muscle (one of the muscles in the calf) is crucial, with bent-knee calf raises and tip-toe walks.

Try this strength training routine for runners that Stirling shared on Instagram, which he says tackles the three types of movement every runner should focus on-strength, explosive, and plyometric.

"These are the building blocks for all my clients who want to build strength and avoid injury," says Stirling.

Add one round of this circuit to the end of your shorter weekly runs, restin' for 30 seconds between exercises. As your trainin' progresses, aim to increase repetitions, load, or repeat more rounds of the circuit.

[1] London Fitness Guy, "Three-Part Strength Training for Runners," Instagram, accessed March 25, 2023, https://www.instagram.com/p/Cc23I4bLUsU/.

1. To gradually build up strength for a long-distance run, consider incorporating 'strength training' exercises into your routine, focusing on run-specific movements such as single-leg exercises, plyometrics, and calf raises.
2. When planning your 'fitness-and-exercise' schedule, keep in mind the importance of 'lifestyle' choices like incorporating strength training and making time for recovery.
3. For a safe return to running after a break, try the 'run-walk program', which involves alternating running intervals with walking intervals to ease your body back into regular running.
4. To avoid overuse injuries while preparing for a race, follow the '10% rule', increasing your weekly distance or the mileage of your longest run by no more than 10% each week. This gradual increase will help prevent overuse injuries while challenging your body to improve week by week.

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