Ready to start a running program? Here are some great tips for the beginner runner.
- Get the Right Running Shoes – It’s important that when you start running that you invest in a good running shoe. The best running shoesare shoes that will be kind and gentle on your feet throughout any running exercise. You will know if you have the right running shoe by the way your feet feel after a run. If they feel good, not cramped, sore or achy that is a good indication that you have good shoes. .It’s important to find what’s most comfortable for you. Visit your local running store and they should be able to help you out. If you prefer to run bare feet be sure to ease into your runs.
- Stay Hydrated – Staying hydrated before, during, and after running is a critical component to being a successful runner. Our bodies are about 60% water and researchsuggests that being just 25% dehydrated could result in a 3% performance loss so be sure to drink enough water.
- Get Enough Sleep – Besides making you feel better, sleep is when your body repairs and regenerates damaged tissue from the day’s workout and builds bone and muscle to be ready for the next workout. Distance runners especially need that sleep/repair time to make sure that muscles recover from training.
- Use a foam Roller – Using a foam roller you can realign damaged fibers in your feet, back, quads, and calves. Lie on the floor to really target hamstrings and glutes. Roll out tight or overly sore areas, adjusting the pressure and movement until you feel the tissues begin to break up and get softer. Most people will notice an improvement in two to three weeks by rolling a few minutes daily.
- Set Goals – Just having a goal can help yougo from walking to jogging to running in no time at all. The goal can be as simple as “don’t quit” running every day for at least a mile or making sure you don’t go three days between runs, or as motivating as participating in an organized event, like a charity run. When you’re starting out, speed or distance might not matter as much as just showing up.
6. Track your Progress – Keep tabs on your running and you’re more likely to stick to your plan and get better. Use a fitness app like MyFitnessPal to track your progress.
7. Strengthen Your Core – A strong core can improve your posture, creating better mechanical positions for running. When your foot strikes the ground, it absorbs force that travels up your body to the core. A weak core can’t handle that force, making you less efficient, slower, and more susceptible to injuries
8. Switch Up Your Routine – Running the same roads, in the same way, at the same time day after day can become monotonous. If your runs have become a bit boring, switch them up with some hilly runs, a change of scenery or different routes, splitting your workouts into different paces, or adding in different types of exercises on other days can be all you need.
9. Create the Perfect Playlist – Depending on the type of runner you are, music could boost your running performance by 15 percent. The speed of the music you listen to (songs’ beats per minute or BMP) also affect how your runs might go. So play around with your playlist and be sure to get the music that helps you move.
10. Relax – When running, let your jaw hang loose, don’t bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed.