The running season has started, and our trainers are already diligently gaining kilometres to make it easier to run at the Ironman 70.3 competition. Our experienced trainers will share with you simple techniques to make running easier – it doesn’t require anything other than courage and desire to start! Read more in the blog and discover the world of running with us.

How to start running

Individual participant Raivo Nõmm is an experienced runner; he used to run middle and long distances and collected many kilometres and dozens of medals at the Estonian championships. We asked Raivo what to keep in mind when starting running training.

Useful tips for a beginner runner:

1. If you have little previous running experience or it’s been a long time since your last run, it’s worth starting by laying a foundation. First, you can practice brisk walking so that your body gets used to the new load, and then gradually move on to jogging. After some time, you can try to include separate running workouts.

2. While running, be careful not to experience shortness of breath. Also keep an eye on your heart rate. It is recommended to spend 80% of your workout in the aerobic zone. If your heart rate is too high during exercise, slow down and continue your workout with brisk walking or jogging.

3. Choose a running pace so that your heart rate does not rise too high and you won’t lose your breath. The pace should be such that you can breathe comfortably and, if necessary, speak a few words.

4. Pay special attention to your running technique and do a variety of exercises that support running. Make sure your running stride is short and your foot lands directly under your body. In addition, the running stride should not become too long, and your gaze should be directed forward.

How to avoid overtraining injuries?

According to MyFitness personal trainer and physiotherapist Martin Kiho, one of the main mistakes is choosing a running pace that is too fast. It brings on the oxygen debt and disrupts running technique due to fatigue. This, in turn, breaks down the body so it is easy to get injured from overtraining. Martin also recommends monitoring your heart rate while running, and modern heart rate monitors can use a simple test to determine approximate heart rate ranges for running. The exact heart rate ranges can be found out during a stress test performed by a sports doctor.

For training to be effective, you must not forget to rest. The right balance of exercise and rest is the foundation for development.

Not resting can lead to overload. Excessive high-impact training and insufficient recovery are one of the leading causes of overtraining injuries. At this stage, it is important to listen to your body and, if necessary, seek advice from a specialist.

Healthy balance: Tips to overload prevention and effective recovery

• Give your body enough rest
• Replace workouts with outdoor activities.
• Use recovery procedures – massage, saunas, water procedures, etc.
• High-quality food rich in minerals and vitamins.
• Reduce your training load.
• Once signs of overtraining have disappeared, the load should be increased slowly rather than continuing from where you left off.
• When the body can again withstand intense loads without problems, you can also begin to participate in competitions.

Choosing the right equipment is an important part of having an enjoyable run.

An important part of running is wearing the right clothes and the right running shoes. Before purchasing running gear, you should think about where you will be running most of the time. Indoors or outdoors, on the asphalt, on a treadmill or on a forest trail?

You should dress for the weather, and the key word in our climate is layering. The first layer can be one that quickly wicks moisture away from the body. Cotton materials should be avoided as they do not serve this purpose. A long-sleeved running top is suitable as a second layer. It can also be used as a first layer in warm weather. The third layer should protect you from wind and rain. The colder the weather, the more layers there are. Proper equipment will improve your performance and make running much more enjoyable. In Sportland Eesti stores you will find a large selection of running equipment.

Find the right running shoes for you: how to choose and which ones to choose?

In addition to the right clothes, it is important to choose the right running shoes. The running shoes you choose may depend on the type of surface you run on and the length of your runs.

If the goal is to cover long distances and compete, you should opt for a lighter shoe like the Nike Zoom Fly 5, which features a carbon plate and ZoomX foam in the midsole, to take your runs to the next level.

For cross-country running, you’ll want to wear shoes with a more textured sole that provides good traction on both uphill and downhill runs. The Nike Pegasus Trail shoes are a good choice for these types of runs.

Find running shoes that suit you and conquer the trails!