You’ve been thinking to improve your fitness, right? Running is a key exercise that helps you build strength and endurance. Before you head out for the track I personally think there are about eight essential tips I need to share with you.
- Begin with Short Intervals
You are super excited that you finally set your foot forward to run, congratulations! As you begin, focus on running short intervals to cover the entire distance. Don’t look forward to running the whole distance all at a go. Build up your strength and endurance gradually. In between the intervals, walk as you breathe with ease to recover some energy then go back to running. Experts recommend you start with 2 minutes of running and 2 minutes of jogging. - Don’t start out fast
Most beginners make this mistake and they end up paying the price in just a couple of minutes. Don’t forget your body is not a robot, it takes time to respond to different routines and stresses thus you need to give it time. Some of the consequences are exertion, injuries and frustration. During your first running workouts, run at a pace that you can comfortably converse with a partner. - Take time to recover
So you did your first run and it was successful, awesome! I’m pretty sure you want to head out again like yesterday! Your body needs time to recover as well. Skip a day after your running exercise to allow the body to adapt and prepare for the next run. With this simple running discipline you definitely get the best results out of your new exercise. - Use short steps and run easy.
Running is a challenging sport so you need to be keen to learn it correctly. Most beginners make it seem harder than jogging due to wastage of lots of energy. Short relaxed steps are more comfortable than long strides that often need you to brake at every footfall hence slowing you down. Run while relaxed with minimal effort so as to conserve maximum energy possible. - Choose the right surface
A very often question I tend to get from my clients. The choice depends on the type of workout. Generally, a mix of different surfaces works out really great. Here are the main surfaces;
Treadmill- This is a modified surface made of belt that makes running possible at the convenience of your great indoors. This surface though demands you to alter your form as the belt rolls under your feet.
Sandy surface – This is the perfect surface to work your muscles. Sand makes you lift your feet higher for you to maneuver. Be cautious as you may tend to overwork your calf muscles without your knowledge.
Tartan- This is an all-weather synthetic track. It’s springy so you need to be aware so as to coordinate your movements. The major drawback with this is that it puts a lot of stress on your Achilles.
Forest or park surface- This provides excellent cushioning for your feet. The surface though subjects the runner to a risk of injury due to roots, grass, rocks and bumps.
Pavements- They are ideal for fast running since they pose less obstacles. Nevertheless, they pose slight danger to your ankles but more to your joints as the surface does not cushion your steps. The surface is ideal for experienced light runners. - Ouch! Side aches, don’t let them put you down!
Beginners succumb to side aches more often than not. My advice is you should avoid taking anything solid two hours prior to your workout. Your fluid intake should also be in small quantities. When it strikes, stop running take a walk. Breathe in a controlled rhythm while pressing the side aching. Then slowly, slowly start and only get back to normal pace when the pain ends. - Keep your temple in check
Your body is your temple so keep it in check. Running integrates all muscles of the body and especially the core which is the central section of your body. The swing of your hands coordinates your hips down to how your feet land. Running should be done tall- with this I mean upright. This can only be achieved if our body is well maintained so that we achieve the desired posture. Strength training really comes in handy here. Check our featured articles on fitness training to learn more.
- Cross train to make your exercising lively
Your body loves variety hence indulge in different types of sports and activities to break the monotony. This also helps reduce the stress running places on your joints and spine.
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