Heather: Why is running so hard? Theoretically, you are lifting your full body weight and
propelling yourself forward on every step. It is understandable that it can seem so difficult,
especially if you're new to running or you're coming back after a long time off. Today,
I'm going to be digging a little further into why running can feel hard, but more importantly
bringing you some tips that can help running seem that much easier and more enjoyable because,
yes, with just a few tweaks you really can enjoy running.
[music] Do you know what? It is actually okay to find
running really hard or not enjoy it. We've been all through phases of that. That's a
funny one because running is something, in theory, is natural. We are never taught how
to do it, we're just able to. On the flip side, you're actually putting two to three
times at your body away in fourth through your joints when you go running. Your body
obviously is going to need some time to adapt to that.
Ahead of this video, I thought I'd ask around and speak to some of my friends who maybe
struggle with running a little bit. There were quite a few common threads coming out.
Problems such as having a tight chest and feeling breathless, maybe having uncomfortable
clothing, getting achy joints, and not being sure where to go running, getting bored, lacking
motivation. The list goes on but the positive note is, there are things you can do about
all of those and I'm going to be sharing them with you.
[music] Comfort is key, especially when it comes to
running. Let's start at the bottom with your feet and talk about shoes as they can make
the difference between you enjoying you a run or never wanting to run again. Make sure
you've got a pair that are running specific as they will offer you a certain amount of
support and cushioning, you need more than you would if you were just walking. The repercussions
of the right footwear go beyond just your feet. It's actually going to affect your joints
and the rest of your body too. Clothing is important too. You don't need
to go out and spend a small fortune but just look for fabrics that have stretch in them
and a certain amount fo breathability as they will help to wick away sweat and keep your
body at a more stable temperature and make you more comfortable. If it is cold then opt
for layers. You can always unzip them or tie them around your waist when you get hot. It's
far easier than having one really thick piece of clothing.
[music] Even with a really great running specific
fabrics, you can still get chafing. It's completely normal, especially if you're running in the
heat or you're doing a longer run. Just use some sort of lubricant in those patches that
are likely to chafe. If any women are watching this, girls, please, please, please make sure
you get a correct fitting sports bra as without the right support you really aren't going
to enjoy going for a run. [music]
Running is a cardiovascular exercise so it is going to cause your heart rate and your
breathing rate to rise. That's entirely normal but if you're not used to it then it can feel
a little uncomfortable to start with especially feeling slightly out of breath. There is a
difference, however, between feeling out of breath and that being breathless and having
a tight chest. If you get that symptom, then you need to ease off. It's probably a sign
you've gone out too hard too soon. It can be exacerbated by the cold weather as well.
It's all about pacing yourself and having a plan. It's perfectly fine to walk if you
need to just to get your breath back under control. If you set out with a plan to do
a bit of a run-walk, then you'll feel far more satisfied that you've accomplished it
as opposed to going out and trying to run it all and then having to walk. It's a matter
of just managing it. I'm getting out of breath just walking up this hill.
[music] I understand it. I get the same too, especially
on long runs. Running can be boring. You are after all just putting one foot in front of
the other continuously and some of us need more mental stimulation than others. I'm usually
one of those people that's quite happy to just go out and run and let my mind wander.
I come up with ideas, make lists, all sorts. Some people need some form of distraction
to get them through maybe the discomfort that they feel with running and that's totally
fine. Embrace it because there are so many options out there.
Maybe get some good headphones and download an engaging podcast or really upbeat playlist
you can just lose yourself in or get a friend to come along so you can chat and it's amazing
how quickly, whether you're chatting or listening, the time can just fly by. Maybe just go out
and explore. Leave your watch behind, leave your phone behind. Go and try some new running
routes and you never know you might just find yourself enjoying it and getting lost in the
moment. [music]
The force when we run is absorbed through our joints, our ankles, knees, hips, and back
but sometimes whether it's due to poor technique, lack of conditioning, or incorrect footwear,
it can lead to aches and pains in certain areas. You obviously need to check your footwear
that we talked about. You need to incorporate a certain amount of conditioning and some
stretching work but also you need to allow your body to adapt and not increase the amount
of running or doing it too quickly. You might have heard us talk about the 10%
rule here on GTN. It's something you can't reiterate enough. You should only increase
the mileage that you're doing by 10% each week. Say you're running a total of 10K week
at the moment, next week should be no more than 11K and so on.
[music] Another factor which can actually help with
shock absorption. Think about a surface that you're running on if you've got an option
of running on some grass or gravel as opposed to hard asphalt all the time, that'll be a
little bit kinder on your body. Also, hills if you're running really fast down a hill
that's going to be a lot more impact going up to your body than say running on the flat
or uphill. [music]
If you push yourself really hard on your run, you might feel it the next day. Some people
find that quite a satisfactory feeling but for others, it might be so intense that it
actually puts you off wanting to go out for another run. In order to reduce the chance
of that feeling, it's a good idea to make sure you have a warm-up and a warm-down for
every run. That could be just a bit of a walk. It's completely fine to start your run with
a walk and finish it with a walk. I quite often do as well. If you don't want to do
that then before heading out the door, if you can manage to fit in a bit of a mobility
routine and start super slowly with your jog so that your body is just warmed up and ready
to go. The same goes the other end, try and finish with a few stretches just to give your
body the best chance of recovering. [music]
I'm passionate about this one. You are not too slow, no one is too slow. If you're out
there and you're running, you're putting one foot in front of the other faster than a walking
pace then I salute you. You're doing great. So many people start off too hard and after
a few runs they give up because they're just finding it too difficult. Anyway, there is
no right or wrong pace. You need to be running at a pace that is comfortable for you or as
easy as you can manage and ideally that should be conversational.
If you can't quite run that easy then mix in some walking. When you're starting out,
having a run-walk method is a great way to make it manageable and also sustainable. The
easy run, it's something I'm so passionate about. I'm always talking to my friends and
wishing they would run their easy runs easier or at my easy pace. It's important that you
can have that range so then when you start to increase you can have a difference in your
pace. Ultimately, you need to be able to enjoy your run. If that means leaving your watch
behind and just heading out the door, then do it and embrace the run.
[music] Losing motivation is so common. If you're
finding running hard in the first place then it's only going to get tougher to get yourself
out of the door. Hopefully by addressing those earlier points that's going to be less of
an issue. Although I still find having some goal really helps my running motivation and
doesn't matter what it is, it could be running your local park run or doing a certain amount
of runs per week or maybe you've got a target that you're trying to raise money to charity.
Whatever it is it's personal to you and it's going to help with your running.
Another little treat that I sometimes use if I'm really struggling with my running mojo,
is getting something new. Maybe a pair of socks or a really nice pair of running shoes.
That always helps with getting me to go running. If after all of that you still don't enjoy
the process, then focus on those endorphins you get afterwards and look forward to that
satisfactory glow you have when you finish your round. I personally find it's quite addictive.
I would love to hear what running experiences you, guys, have had. Maybe you're someone
who's been converted. You used to hate running and find it really hard and now you love it.
Do share in the comment section below and hopefully, we can motivate other people to
get the same reward from this so simple sport. Give us a thumbs up like if you've enjoyed
this and go out there and enjoy your next run. Do follow our social media channels too.
[00:09:16] [END OF AUDIO]