I have been running for many years now, so I consider myself to be a bit of a professional. Are you thinking about starting up running as well? If so, then I highly recommend that you take a look at the following tips.
Have Intervals When Going on a Long Run
Are you really excited to start running? When you are a new runner, you really should not plan on running a long distance at once. You should break it down into intervals – do not be embarrassed about walking for a short interval so that you can get your breath back. As you build up your stamina over time, you can start to walk less and run more. I recommend that to begin with you do two minutes of running and two minutes of walking.
Do Not Start Running Too Fast
If you are new to running, then your body will need to get used to the strains and stresses of running. Many beginner runners begin running too fast and they pay the price after just a couple of minutes. If you start off too fast, you run the risk of injuring yourself. Therefore, you need to start at a moderate pace – if you cannot hold a conversation, you are running too fast. As your body gets used to the demands of running, you can increase your speed.
You Have to Give Your Body Time to Recover
Your first run went really well, and you want to go out for another straight away? That is great, but you really should wait 24 hours before you go for another run. You need to give your body time so it can recover from the previous session. You should schedule your running so that you run for one day and then rest the following day. This will help you to avoid any injuries.
Choose the Correct Surface
Many beginner runners often wonder what the best surface is to run on. Well, the answer to this is that it depends on what type of workout you are doing. For example, running on the sidewalk is great for fast running as there is a smaller chance of twisting your ankle. However, it is hard on joints as the sidewalk does not cushion any of your steps. A sandy surface is great is you want to train your muscles as you have to put in extra effort to lift your feet. However, you need to be careful as it is possible to over train your calf muscles.
Do Not Worry about Those Annoying Side Aches
The majority of runners will have suffered from side aches when they have gone out for a run. A good way to decrease the chances of this happening is to not eat any solids around two hours before you plan on going for a run. If you get a side ache when you are running, start walking and breathe in a relaxed and calm manner. You should not start running until the pain has subsided.
Take Good Care of Your Body
Have you just taken up running? If so, then you need to remember that it is a fully-body workout. In order to run properly, you need to have a strong and healthy core. All of your other muscles should be in very good shape so that you can be light on your feet. Furthermore, if you make sure that your body is well-conditioned you will be decreasing your chances of picking up a niggling injury.
Do Some Cross Training
Your body, especially your heart, loves variety and doing a variety of exercises helps to reduce the stress that running puts on your spine and joints. Furthermore, it also helps to prevent things from getting boring. If you keep getting bored then your love for running will decrease, which is something that we do not want to happen.