... and most importantly, what has worked for you? (I would have included cold baths and self-massage, for example, but you can only fit so much into a 60-second guide)
Sean
ps: thank you all for your additions to our
60-Second Beginners' Guide, which has turned into a popular read
Comments
How many people who have suffered shin splints tried to keep running when they first got them for instance...nearly all of them. Result, another 3 weeks recovery rather than a couple of days rest.
Also make sure you're stretching properly. Seek advice from others who may know if you're not sure (eg. when stretching calves, make sure the front knee doesn't go over your toe)
(jeez! Three sensible running related posts that may ACTUALLY help someone!)
but
Do not go running if you are feeling ill - even if its "just a cold".
All that above the neck / below the neck stuff - its all bollox.
Just dont....
I had a PW and did not recover for three weeks.
[fb puts feet up and pops another Stella open.......aaaaaaaaaaaahhhhhhhhh........]
Whatever you do, do it gradually and progressively - your fitness will not improve instantly but it WILL improve and after a few weeks you will start to notice a real difference.
Start slow - warm up, build up - finish strong.
Finish each run feeling as if you could still do more.
Listen to your body - in time you will learn how - pay early attention to any aches or pains.
After each run rest, recover, replenish and rehydrate.
Keep at it - don't let any setbacks get you down.
never run if you have a sore throat, very bad cold and so on.
treat yourself to a massage every so often.
See an expert if it does.
Spend a year running slowly before starting to run fast.
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Don't start!
seriously though, take it easy on downhills at first, get proper shoes, eat as soon as you get back from a run, if it hurts so much you need ibuprofen to run on it then you shouldn't be running, & remember to have a long-term goal of being able to run in 10 years, which is more important than whatever your current race is.
Oh, and never talk to ultrarunners, fell runners, or triathletes.
Look out for poo's you have done? >=-o
Don't run into lamp-posts, cows, marshals in fluro jackets, people, or trees (or anything else).
Don't try and follow the schedules in popular running magazines advocating speedwork for 4 hour marathons. You'll get injured with a low aerobic base. Run lots of easy / steady miles instead.
Run every day if you can. It keeps the legs loose.