Be in the running

It was the warm weather and the opportunity to run along the beachfront that finally convinced Polly Lutter, an account director at PR agency Hill and Knowlton, to become a regular runner, even though her first running experiences were not entirely positive.

“My first run was horrific,” Lutter says. “It was freezing, the middle of winter and I think I lasted only 10 minutes before I had to stop.”

It wasn’t until she arrived in Australia in 2009, that Lutter became swept up in running culture and forced herself to start running in the mornings. The running bug soon became a fixation, albeit a healthy one.

“Once you get fitter and are able to run longer distances, you start to get a bit more of an addiction,” Lutter says.

“Getting up early and going for a run in the mornings keeps you alert and energised through the rest of the day and just makes you feel more productive.”

To keep motivated, Lutter signs up for regular fun runs, once making it as far as a half-marathon (21.1 kilometres).

“Training for the fun runs and events is good because it keeps your eyes on some horizon, there’s always something to be training towards, which helps you keep up the motivation to continue training and get personal bests,” Lutter says.

The head coach and sports physiologist with MultiSport Solutions, Aaron Lean, says this combination of casual running and organised events is not uncommon.

It’s a good idea for new and seasoned runners and alike to sign up for an event to motivate themselves to run a certain distance or reach a personal time goal, Lean says.

“When you’re training up for a run for the first time, the idea is to keep it simple,” he suggests. “Start with a run for 10 or 15 minutes, three or four times a week.

“The more experienced runners can use the event to train up to faster speeds and personal bests.”

In training for a team event such as the Hertz BRW Corporate Relay run, set to take place in Melbourne on November 9, Lean suggests non-runners drop a gym session in favour of an extra run per week, and steer away from weightlifting or muscle-focused exercise.

To be held at the Albert Park track, the Hertz BRW Corporate Relay requires three team members to complete a 5 km run each.

Over such a distance, Lean suggests the focus of training needs to stay on the running itself, rather than on other exercises.

“Heavy weights will make you feel uncomfortable when you run, so you’re better to focus on lunges and deep squats, maybe a pump type class through the week, but the main way to prepare for a short run is by running,” Lean says.

Preparing for the run, and cooling down afterwards, also helps to keep injuries at bay.

Lean suggests new runners should use a slow-paced jog to prepare for the race and says dynamic stretches such as walking lunges are better before the run, while static stretches are better used after the run.

Runners who are attempting faster times need to jog and run at speed in short bursts to ensure their bodies are fully prepared for when the starter’s gun sounds.

“Everything comes back to what you’re wanting to achieve in the race and your level of fitness,” Lean says.

BRW

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