Yahoo Lifestyle "Don't go in so hot!" and other running tips from Kirsty Godso
Photography Thinkstock
Q: For the non-runners among us, where do we start?
"A strong core is a great base. Yoga or Pilates gives great body awareness which forms a solid base foundation for running and a strong core is imperative for long term running success. But the best thing to do is to ease in to it! I think often the problem is that people try and bash out an 8km run the first time! And then they’re like ooh! Tight legs! Sore back!"
Q: So, it's about slow and steady. Ok, but how slow can we go?!
"Start short and slow and remember it’s not a race: it's about your progression. Keep your runs in the first few weeks at 3km and run at your own tempo - don’t put a distance or time pressure no yourself in the early stages."
Q: What if we run of steam early?
"If you’re aiming for 5km but are ruined at 4 km, then stop. If it doesn’t feel natural, stop. Better to take a break than to keep pushing yourself because your recovery time becomes a lot longer. Again, it's about progression. You don’t have to go in so hot!"
Q: Rumour has it you're not actually a big runner. Please explain?
True! The reason I don’t run is because I had a serious knee operation 10 years ago. So, to rebuild my knee, I do a lot of weight training and that allows me to do all the high intensity training (HIT) I do.
Because I do weight training and HIT, which rapidly builds my cardio vascular endurance, I’m actually fine on a run - not something I thought I would be as I didn't think I'd have the conditioning. However, any time I want pace, even if I start to get tired, I know my legs will keep going because I spend so much time training them. That’s why if you want to start running, it’s so important that you’re doing other training to support it."
Q: What other training is great for runners?
"Body-weight training is fantastic, and I’d recommend using the NTC app because it has such a variety of workout options. You can focus on one body part (legs or core for example) or get a 30 or 45 minute all-body workout that will absolutely smash you! I recommend Get Strong or Get Toned because that's what is going to build strength in your legs and your upper body."
Kirsty demonstrating a side plank. Photography Instagram
Q: Why is the upper body important for running?
"People don’t realise the importance of upper body strength for running. You need a strong upper body to hold your chest open (which yoga and pilates both help with) so you can take in as much oxygen as possible when you’re running, and to help with overall alignment too."
Q: What workouts do you recommend?
"Push-ups or any dumbbell work is great for building that strength through the chest, back and core. But be sure that your technique is correct otherwise you'll get into a cycle of bad form and that is hard to break. A lot of women freak out about weight training but it makes your body look amazing."
"I also love stability exercises! They’re so great for core activation and all the other lower body muscles that typically are harder to target with a squat or lunge. If you put one foot on a bosu or slider and you’re shifting that dynamic, your body has to work hard to stablise you. And you’ll know about it 2 or 3 days later! I do a lot of stability work to get functional leg strength."
Q: Do you need a gym membership to get fit?
"You don’t - especially here in Australia. You have amazing terrain and good weather for outdoor training too. And especially with apps that show you how to use your body weight to train, like NTC, or watches that ask "are we running today?" you've everything you need. People use excuses like “I don’t have a gym membership” but your body weight is such a functional way to train so no excuses!"
Q: What shoes are best to workout in?
"Always wear a good running shoe to run but in the gym, wear a different, training shoe that you'll notice has a different sole to a running shoe. Running shoes are designed to help you move forward but for gym work (like weights, HIT etc) you need a lightweight one that moves side ways as well as back and forward. Note the variation in soles - agility-type soles are thinner."
Q: What's the best way to cool down after a run?"
"Stretching for everyone varies but if you warm up first, take around 5 minutes afterwards to stretch your major muscle groups. But if you're finishing in a sprint, make it longer."
Q: Finally, the best foods for a runner?
"Within 30 minutes of a run or workout, it's all about protein intake. Depending on the intensity of your workout, that could be a protein shake if your body needs muscle repair. But don’t overload your body with food – stick with something like a protein shake and then eat a proper meal within 45 minutes to an 1 hour afterwards."
