Hey, what's up Motivators? Taren here.
Getting Started running in your 30s isn't just as simple as just going out
and running as many LearnToRun programs would lead you to believe.
By the time you're in your 30s, your body has adjusted to being a little bit older.
It's slowing down a little bit.
You've probably spent a lot of time at a desk.
Your body has adapted to a lot of things
that will cause it to not have an easy time running.
So just going out and running more or
taking up a basic LearnToRun program is not going to actually overcome a lot
of the challenges that are common when you start running in your 30s.
In this video,
we'll give you five critical steps to start running in your 30s.
My name is Taren Gazelle.
In my twentys, I was overweight,
unfulfilled, and couldn't even run to the end of the block.
Over the following years, I found endurance sports, lost £65,
won age groups, race world championships, broke records, and trained and learned
from some of the best athletes and coaches in the world.
You too can use endurance sports to change
your life and accomplish your fitness goals.
You just need a system.
A system that's meant for us amateurs
who want to be our best while feeling our strongest and healthiest.
My company, Mottiv,
offers that system and I want to share some of the tips from it today.
The first step to starting running in your
30s is starting with a simple run walk program.
Our app, The Motive Training App,
does ask athletes if they can run continuously for 30 minutes at a time.
If you can't do this yet, you should start with a very simple learnt to run program.
This is typically a run walk program where you gradually build up the amount
of running that you're doing at any one point in time continuously.
What we do to get athletes started running is starting with a simple run walk program
where you're starting with one to two minutes of running whatever you're capable
of doing within that range, and then have about a one to three run to walk ratio.
So if you can run for 1 minute, then walk for three minutes,
and then gradually, over the course of four to six weeks, change that ratio.
So increase the running by 30 seconds
every single run that you go on, and decrease the walking by 30 to 60
seconds every single run that you go on over the course of four to six weeks.
This is going to add up until you're able to run continuously for 30 minutes,
at which point, congratulations, you can run.
And this is where most learnt to run programs stop.
But this is where we say that if you're
in your thirtys or even forty s and you're learning to run, there are four additional
things that you should do to overcome some of the common complications that bodies
in our thirtys and fortys have to overcome to be able to run well.
Step two that you can start in conjunction with that LearnToRun program is that you
do not want to ignore strength training for your core.
As we get older we spend more time driving, more time sitting.
The more time we spend in that sitting position the more our hips will shorten
up, tightening up, causing our glutes to go to sleep and not be very activated.
This will cause a very unstable core
and every single foot strike that you take running will be kind of wobbly and it
won't be as powerful as if you have a nice strong core.
So taking up a basic strength training program focusing on the core,
even just 230 minutes sessions a week will be tremendous for alleviating injuries,
for reducing back pain, for making every single foot strike much
more powerful so that with every single time you step off the ground you're
pushing yourself forward faster and further.
This will also open up your body.
You'll age a little bit slower with the degenerative effects of muscle
loss and bone softening all being curbed by the addition of that strength training
you'll run better and you'll feel better for it.
The third thing that you need to do is
to pay close attention to your running form at the outset.
You don't want to start running with bad
running form, developing improper habits and bad muscle patterns.
So what you want to do when you start out
running make sure that you were landing underneath your center of gravity,
staying nice and tall, being very upright and leaning forward from your ankles.
What most people do is they might land out in front of their center of gravity,
putting on the brakes, they also might lean forward from the waist.
Both of these things are going to increase
the likelihood of running slow and developing injuries from running.
So how you can overcome this is by going on all of your runs and at the start
of every single run interval in the run walk program,
start with bouncing on the balls of your feet underneath your center of gravity
and then leaning forward consciously from your ankles.
You'll start running with excellent run
form and ingrain this in your mind and try to hold that good run form where you're
running underneath your center of gravity, carrying this into your running
and the more you do it, the more it's going to seem natural to you.
The fourth thing that you need to do
to start running in your 30s is something that almost no other coach does but we
believe that it is so very important with the motive training method.
This fourth thing is doing some very fast bursts of running.
Once you've gone through the Learn to Run program and your body is able to actually
handle running and you've hopefully paired that with good run form and some strength
training to make sure that your body is able to handle some running load you want
to do some fast bursts and we're talking very fast Windsprint, fast kind of bursts.
Why we like to include these is because as we go about aging in our twenty s,
thirty s and forty s we just move slower and slower.
We don't have many instances where we're pushing and we're activating our fast
twitch muscle fibers to really activate speed.
So because all of these fast twitch muscle fibers aren't used to firing our body
doesn't know how to move quickly by doing some wind sprints of 10 seconds.
15 seconds. 20 seconds really.
Really short but super intense bursts filled with huge amounts of rest of three.
Four. Five minutes of very light jogging where
you're recovering completely to get ready for that next fast burst is going to allow
you to unlock a lot of speed that you won't be able to just train your way into.
You need to get that neural muscular
connection between the brain and the legs turned on with these fast bursts.
The fifth and final thing that you need
to do to start running in your thirty s and forty s is to have the right gear.
A lot of people will recommend going
to a running store and getting fitted for shoes.
However, what tends to happen in running
stores is they prescribe over pronation shoes or stability shoes or motion control
shoes, very built up shoes and it's part of a sales tactic.
However, the fact of the matter is
that the studies show that for beginner runners the thing that they need
from their shoes is to be allowed to move in your natural range of motion.
This means having a fairly neutral shoe that isn't motion controlled or stability
controlled or over pronation controlled just a neutral shoe with a fairly light
weight of about seven to 9oz and a fairly low heel to toe drop of zero to 9 mm.
That shoe is going to allow your foot
to move in its natural range of motion which is going to allow your body to learn
how to function efficiently for your natural biomechanics.
Doing this will allow your body to build up the strength that you need and not
fight a shoe that is trying to pigeonhole you into a certain way of running.
Everyone has a different method that is
their unique, best possible method and a neutral shoe is
going to allow your body to learn how to find this method quicker.
Hopefully you found this helpful and running is made easier for you.
One of the hardest things about taking up
running is learning to run with a low heart rate very critical to do and it's
one of the biggest things that can enhance your run performance.
So if you want to dive into that there's
a video that we have put up that you can click on the screen and go learn how
to lower your heart rate when running and it will unlock a huge amount
of enjoyment in your running and speed later.
Motivators.