Running is an excellent form of exercise that has numerous benefits for both physical and mental health. Physiotherapist and Nike Well Collective running coach Manni Ovola emphasizes the importance of understanding the frequency of runs over volume, recommending a gradual increase in running time to build strength. Each run is a sum of its parts, so it is crucial to consider factors such as preparation, nutrition, sleep, and social connection in order to have a successful run.
Dynamic stretching is recommended before a run to prepare the muscles without compromising strength production. Ovola suggests incorporating dynamic movements such as leg swings, inchworms, or lateral lunges to keep the body moving. Joining a run club can provide motivation and support, making it easier to stay committed to a running routine. Ovola also stresses the importance of strength training to build muscle and improve running capacity, with exercises like calf raises, hip bridges, lunges, and unilateral movements being key.
Listening to your body and pacing yourself is essential when starting a running routine. Ovola advises focusing on effort levels and progressing gradually, with most runs being at an “easy” pace to build cardiovascular fitness and prevent injury. Being aware of the importance of appropriate footwear is also crucial, as different types of injuries may require specific features in running shoes. For example, those with calf or foot issues may benefit from stiffer cushioning, while those with knee injuries should consider shoes with a higher stack height.
Running not only provides physical benefits such as cardiovascular and bone health and weight management but also has a significant impact on mental wellbeing. Ovola highlights the mental benefits of running, including the ability to achieve a flow state and boost happy hormones. Running regularly can also improve self-confidence, anxiety, depression, and overall mental health. By incorporating Ovola’s top running tips, individuals can develop a successful running routine that promotes both physical and mental wellness.
