Finally, you’ve committed to running 10K this year. Maybe you just want to run two times a week. You’re ready for running and want to join the millions of people who make running part of their daily exercise routine. Monica Batcher, PT., DPT., AT. It doesn’t matter what your running goal might be, it is best to talk to your doctor first. Your doctor can assess your physical capabilities and help you identify any potential obstacles to running.
Here are some tips and tricks to help you get started with running.
Choose the right shoes
Running shoes are the most important piece of equipment. The right type of running shoe can make your run more enjoyable and prevent injury. To find the perfect pair, visit a running shoe or sporting goods store. The type of shoe you choose should match the way your feet strike the ground. Experts will often ask you to run for a few minutes on a track or treadmill in order to evaluate your gait. Shoes for running are also very specific. There are no hiking shoes, cross trainers, or walking shoes. It is important to take the time to find the right shoe. You should test the shoes with inserts or orthotics if you are wearing them. You can also find other inserts that absorb impact from different parts of your body like your hips and knees. Reminder: Shoes should be changed every four to six month or every 300-500 mile depending on how often you run.
Wear the right clothes to achieve success
Running requires you to choose the right clothes for you. Wear lighter clothes that are breathable and less heavy if it’s hot humid This will keep you cool. Wear three layers if it’s cold or especially if you are wet. Your skin’s closest clothing should be able wick moisture away from you so that you don’t feel the sweat. The insulation in your middle layer should be wool, down, or fleece. The third and final outer layer of clothing should be water- and wind-resistant. Consider wearing light-colored clothing, and preferably reflective. Drivers, particularly those behind the wheel of large trucks or SUVs, might have trouble seeing you at all times. Most pedestrians are hit when cars turn around or the traffic light changes. While this may seem obvious to some, it will make running more enjoyable for women if you have a supportive bra.
Follow tech
Running is easy. You can just open your door and get on the road. Many people prefer to track their progress using a fitness tracker. This can be done with an app on your smartphone or, perhaps, with a heart rate monitor. Dr. Rex is a sports health expert. Anne Rex, DO. FAOASM suggests that some runners might find it helpful. She says, “While it is not essential, it can be beneficial to see how your body adapts to running and what once seemed difficult becomes much more manageable over time.”
Make a routine of stretching
It is important to warm up before you run. This will help avoid injuries and prepare your body for the next workout. dynamic stretching is one of the best methods to do this. Dynamic stretching is active movement of the joints, and muscles. It can be performed in 10-12 repetitions. Sport-specific movements target specific muscle groups to improve power, flexibility, and range of motion for increased performance. These stretching improve body heat and blood flow which in turn loosens muscles, tendons and ligaments. These exercises increase flexibility and allow for more movement around the joints. They also prepare the muscles to perform the required movements. Dynamic stretching will keep you fit and prevent injury. It can also help you run faster. After your activity is over, cool off with some stretching.
First, try the walk-run program
A run-walk program is a good option for most people. To increase your comfort with running, you can start by walking and gradually increasing the speed to walk. You can start by running for minutes, rather than miles. Begin by running for one minute, then alternate with walking for two minutes. This will give you a total time of 20-30 minutes. Then, increase your running time each week by adding 30 seconds to your running. This can be modified depending on your fitness and overall health. You should run slowly even if you are already aerobically fit. This will allow your body to adjust to the running.
The run program shouldn’t be painful
You should work out at least three to four times per week. Once you have completed 10 minutes of running and no longer need to walk, increase your running time by several minutes each week. Keep doing this until you reach the desired distance or goal. You don’t have to run for the same amount of time. To reduce the risk of injury, alternate between shorter and longer runs.
When running, fuel and hydrate properly
Another key to ensuring your runs run smoothly is keeping hydrated Drink water before, during, and after your run. Even in cooler weather, it is possible to become dehydrated. The American College of Sports Medicine, recommends that active individuals drink 16-20 ounces of fluid at least two hours before going outside. You should drink 6-12 ounces of fluid each 10-15 minutes you are outside. After you’re done with the activity, drink more. What should you drink? You can replace what you’ve lost with at least 16-24 ounces (2-3 cups)
Water is the best option, but some sports drinks can also replace fluids like water and electrolytes such as sodium or potassium that are lost through sweat. Problems can arise from too much or too little potassium and sodium in the body. A deficiency in electrolytes could cause muscle cramping. For optimal hydration, alcoholic and caffeine-rich beverages like tea, coffee, and colas are not recommended. These drinks tend to draw water from the body, which can lead to dehydration. Fruit juices and fruit drinks can contain too many carbohydrate and too little sodium, which could cause stomach upset.
Log your miles
You can track how far you run and how your body feels, regardless of whether you are running to improve your fitness or for a local race. You will need to determine your weekly mileage base and then build from that weekly. Logs are very helpful in helping you identify problems and motivate you, especially for beginners. Avoid running consecutive days when you start. Your body will recover if you take a break from running for a few days.
Running is only possible if you are able to rest.
It is important to take a week off from running. This will prevent injuries and fatigue from occurring with increasing mileage. If you are feeling tired, sick or have muscle soreness, it is a good idea to take an extra day off. Don’t take an extra day off for an unscheduled holiday! You can choose to take a rest day, or to go for a more intense workout (like a longer run) on the next day. Your last long run should be at least three weeks before you race if you are training for a marathon. Studies have shown that muscle damage can occur after a long run, which can be as much as three weeks.
Running principles and goals
Running can be a great way to keep active. It can be difficult to get started if you are new to running. It takes practice to become proficient and who wouldn’t love to feel that running high? Anyone new to running should first be kind to themselves. Dr. Rex says that “mindset is powerful.” Anyone can run and, with some planning, you can avoid injury along the way. A routine can help you build confidence and establish a new running habit. To stay motivated and keep you going, set goals and reward yourself with rewards.Consider your fitness level before you sign up for a race. It’s important to allow yourself sufficient time to prepare, depending on how far your race is. Different people have different goals. Dr. Rex states that completing a 5K race for someone new to running can be just as rewarding as a marathon for someone more experienced.
To prevent injury, Sports Medicine adheres to the 10% rule. Do not increase your training by more than 10% each week. You can plan your training according to your needs and listen to your body at all times. Injuries are most often caused by trying to do too much or too fast. Many training apps and programs are available online to prepare you for any race that you have chosen. You don’t have to go through weeks of training again (within the app or program you choose), because they seem to accelerate beyond what your capabilities allow. It’s okay to do it — I’ve done it — especially if your running is new or recovering from an injury. Dr. Rex agrees. Experienced runners or those who are training for longer races should aim to peak during certain times of year, depending on their race schedule. You must plan for recovery in order to peak. These running principles will help you, no matter if you are a veteran or a beginner.
It is important to rest and recover.
Gradually increase the intensity of your training. You should not increase the distance or intensity of your training in one week. High intensity training increases the risk of injury. However, it is important to train faster in order for you to run faster. Do not do hard workouts consecutively.
To find out what works in your running program, keep a log.
Training for your first marathon
You should run for at least one year before you start training for the marathon. The majority of programs start with 20-25 miles per week. This foundation reduces your chance of getting injured. Plan on an 18-week program if you have a solid running background. This schedule will require you to run at least five miles. Training for the long-term is the most important aspect. This will allow your heart, muscles, and lungs to work harder for longer periods. Gradually increase the distance of your long runs by adding shorter runs to them. Choose a day to run your long run. The mileage you run for the rest of the week will vary depending on your running history, injuries, and mileage. An average marathoner should aim to run between 20 and 25 miles in the first weeks, and 40 to 40 miles when they are running longer distances.
