Tips for runners are much like fitness hacks that help you sail through your workout regimes. If you are just starting off after finally getting to the conclusion that running is a good exercise, then you need to ensure that you don’t do anything wrong in the first place. This is essential because if there is something that you are not doing right, it can drain your motivation and you might up end up derailing from your initial plan for running. So, here are some important tips for newbie runners that you need to keep in mind:
Set a goal
Research indicates that setting goals helps you pursue your ambition. For several people, even writing down goals plays a critical part in pursing milestones to get to their destination. Therefore, set your goals, for instance, you can decide to run for thirty minutes daily. It doesn’t matter how small your goal is, achieving it is all that matters.
Pursue a plan
Your goal should be strategically chalked out to help you follow a plan. You can always seek help from a website, a coach or even a fitness app for setting and following a plan. The health and fitness industry generates $80 billion revenue annually. Such an industry is supported by fitness apps, fitness gear, personal training, and a lot more. So there are lots of options to seek help from.
Take small steps
Be warned that your heels cannot bear excess weight. Such weight comes as you take longer strides. Experts highlight that shorter strides help you land on the middle of your foot. Short steps help activate the natural shock absorbers of your body. Additionally, an awesome pair of running shoes can assist in holding your weight as you land on your feet with each stride.
When you first set your foot on the jogging track, start with a short distance. This is critical because you don’t want to surprise your muscles with the sudden physical activity and end up with fatigue. Muscles need time to adjust to the new rush. Therefore, tune up the running distance at a steady pace.
Run in a group
Similar to group exercises, your muscles prefer running in groups, as it amps up the motivation level. Running in a group can also add to the odds of sticking to your running plan. This is in contrast with solo running.
Find your style
A key factor among the tips for newbie runners is finding your style. Some people prefer a good scenic location for running and preventing their exercise plans from derailing. Others seek out company, while still others prefer an epic playlist or listen to a podcast to keep on the running track. So, find out what suits you best. This will prevent you from dreading your walk and help you enjoy it better.
Get the right gear
Before you proceed, it is all-important to get your running gear. It is best to head to a specialist running shop. They can help analyze your gait and suggest the right fit and shoe for running.
Go up a shoe size
It is advisable to get a shoe size that is not exactly your foot’s size. In essence, when you get your shoes from a specialist shoe shop, they will help with the size. However, you need to be mindful too. Coach Hal Higdon explains, “Your feet increase anywhere from one to one-and-a-half shoes sizes when you run. Especially for new runners, fluids can pool in your extremities, making them swell.” You also need to get running shoes not walking shoes when you make your purchase. Sneakers that are designed for runner facilitate a thicker sole that provides more stability and cushioning.
Don’t forget to warm up and cool down
Warm up is crucial for all exercises that you do. The same applies to running as well. It prevents sudden stress on your body and prepares it for the move. To this end, you should start your run with a brisk walk and then follow with easy jogging for a few minutes. Meanwhile, cooling down allows your blood pressures and heart rate to fall gradually. Therefore, it is essential to end your run with a brisk walk or jog.
Inhale through both your bones and mouth
Forget the old mantra that breathing through the nose is most efficient. No doubt this is true but running requires more oxygen in your system. Therefore, to get more oxygen, you can breathe through both your mouth and nose.
Practice belly breathing
Susan Joy, MD, director of Women’s Sports Health at Cleveland Clinic advises to allow your belly and chest to expand as you inhale. This will support more oxygen provision to your muscles as your body relaxes. You can practice this technique while you’re in a grocery store’s line or any other waiting line. Then introduce this practice in your runs.
Form a schedule
A good hack for weight loss is to set a timing for running and stick with it. By following a timetable, a schedule materializes that you are more likely to follow. Morning is a good time to run for two main reasons. Firstly, the temperature is good. It isn’t too hot for the summer season and it doesn’t get too dark in the shorter winter days. Secondly, you can cross running from your daily to-do list if you decide to run in the morning. This way you are also not left with excuses to skip your jog.
Invest in new clothes
Invest in fabric that is designed to meet your running needs. Choose fabric that is breathable. The fabric material exhibits a variety, for instance, it can be natural or polyester. Avoid 100% cotton, as the fabric retains sweat. This is can culminate in blisters, chaffing, and irritation.
14. Fuel up
Another important factor among the tips for newbie runners is to pay attention to fueling. You need the fuel to run, therefore, consuming between 200-400 calories around 1.5 hours before a run is vital. These calories should be mainly carbs with a little protein. Since you will be taking this food sometime prior to your jog, it will give time to your body to digest the nutrients and provide the necessary energy for running. Digestion typically slows down during running, therefore, if you eat just before hitting the track, then your food will just stay there without providing the required energy.
Since running equates with lots of sweating, it is essential for you to look after your hydration as well in addition to the food. Drink around 20 oz. of water two hours before jogging. You can also drink during your run. However, 45-60 minutes into running and you will need to switch to a sports drink that replaces vital electrolytes like potassium and sodium that are critical for maintaining proper water balance in your body.
Briefly, tips for newbie runners revolve around preparing for hitting the track and staying motivated so that your plan does not go down the tubes. Don’t forget to power your body for the jog with 200-400 calories of essential food. Keep yourself hydrated. At the same time, search your style, get the correct fitness gear for running, and stay motivated.