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Running
It’s very important to establish two basic goals as you start or restart your running program. You will want to maximize your improvements while minimizing or eliminating your injuries. With these goals, you can avoid the mistakes many runners make in training. If you adhere to the following tips, you will greatly improve your running and enhance your chances of avoiding injuries right from the start:
*Find the right shoes. Be sure to search out well-made shoes from manufacturers that specialize in designing running shoes. Find a model that fits you properly and is designed for the surface you’ll run on most often.
*Make a plan–and stick to it! The reasons given most often by people who don’t run is that they “don’t have time for it” and “can’t find a place to run.” These are not valid reasons to not run. Certainly you can run and get in great shape with as little as a 30 minute session each day. As for finding a place to run, virtually anywhere that’s safe for walking is also fine for running.
*Run at a comfortable pace. Run two to three miles, three to five days a week–at a pace that is comfortable for you! And, while you’re beginning your program, it’s perfectly okay to walk for awhile and then pick up your run once you’ve recovered. Most of all, it’s important to run at your own pace, gradually building your stamina with each outing.
*Always remember to warm up and cool down. And don’t confuse a few stretching exercises as proper warm up techniques. Your body’s joints and muscles (as well as your cardiovascular system) must be properly warmed up before you start to run. Try starting out simply by walking at a brisk pace, then gradually jogging until you feel your heart rate raise and a good sweat starting. And when you finish your run, don’t suddenly stop all movement. Instead, continue walking for at least five full minutes to allow your body to sufficiently cool down.
*Don’t be afraid to walk. Pausing to walk during a scheduled run is a perfectly acceptable part of your training. Consider it a form of interval training–breaking up big pieces of your run into smaller, more easily managed segments.
*Use pain as a guide. Running while you’re hurt is not only foolish but can very easily lead to serious injury. Most running injuries are self-inflicted, brought on by running too often, too fast, or too far. If you can’t run continuously without pain, try to walk and run in intervals. Soon you’ll be able to quickly determine how far you can run, and at what pace, to best suit your needs.
*Drink and eat right. Drink a glass or two of water or a sport drink approximately one hour before beginning your run. Dehydration can be dangerous to a runner. Replenish your body’s lost fluids while you run as well. And be sure to eat lightly one hour before training and at least two hours before racing. Of course, maintaining your weight will help as well. Any extra pounds that you carry on your frame will only slow you down and tire you out prematurely.
With the right shoes, the right nutrition, and most of all, the right attitude, you’ll soon find yourself looking forward to your regularly scheduled running adventures. |
