Tips for getting back into running from ASICS Brand Ambassador David Gillick
ASICS Brand Ambassador David Gillick has put together his top four tips for getting back into running ahead of marathon season.
David mentions his footwear of choice being ASICS Gel Nimbus 25. Gel Nimbus 25 is designed to help everyone experience the uplifting power of running on the body and mind, something ASICS as brand champion. From development to finished product this shoe took over 18-months to make and hundreds of hours in trialing and testing.
Irish International Track & Field Athlete David Gillick tips:
Slow & Steady
It’s tempting to get out there and start running every day when the weather is nice. If your running was inconsistent during the winter months, you should start your spring training with some short, easy runs. I’d recommend no more than 8km for your first few to ease yourself back in. Be patient with your running — it could take as long as 4 to 6 weeks to re-build your running base. Don’t introduce speed training until you have a solid base and most importantly listen to your body, don’t run two days in a row for the first few weeks. One of the easiest ways to get injured is to ramp up your mileage too soon, before you’ve established a good running base.
Recessing your running gear
After taking a few months off from running, it’s easy to forget how worn your running gear is. You should replace your running shoes every 500 to 750 km depending on your size, weight, gait, and shoe type. Keeping a running log is great, not only for tracking your progress but also for keeping track of shoe mileage. In your running log, make a note of the date you started wearing a new pair of shoes, then keep track of your weekly running mileage.
I’d recommend the ASICS GEL-NIMBUS™ 25, they’ve soft cushioning properties help you feel like you're landing on clouds which is needed after running on a treadmill for the last while. Running on the treadmill is a lot different than running outside so it’s important to invest in the right runner. The GEL-NIMBUS™ 25 have shock absorption, softer landings, smoother transitions, and they’re unbelievably comfortable for easing yourself back into outdoor running.
Dressing for the changing seasons
The changing temperatures can make it difficult to know how to dress. The key to staying dry and comfortable is layering. Layering the right fabrics will keep the moisture continually moving away from your body, keeping you the perfect temperature. Always opt for quick-drying, and breathable gear to help keep you cool and running comfortably. Look for mesh ventilation panels for airflow. Clear blue skies one minute and pouring rain the next, spring is known for its unpredictable weather so don't get caught out and left with wet, uncomfortable fabric. A water-resistant yet breathable jacket to keep rain out without trapping sweat in is my top tip alongside comfortable runners like the GEL-NIMBUS™ 25.
Consistency is key when returning to running after a hiatus. You should be able to run at least three times per week; four to five times is even better. Choose days that are convenient for your schedule, and stick with them as much as possible.
Establishing a solid foundation of aerobic fitness, flexibility, and strength will minimize your risk of injury as you increase running intensity. Consider these guidelines on the kind of training schedule you might like to establish:
1. Frequency: 3 to 5 times per week
2. Duration: 30 to 45 minutes per session
3. Intensity: 60 to 75 percent effort
"Work on developing from your "new normal" your current baseline. Do something active every day and try to enjoy the process to get progress." David concluded.
Learn more about Asics Gel-Nimbus™ 25, the most comfortable running shoes as tested by runners, here
Slán go fóill.