Before beginner runners put on their shoes for their first run, they should learn a few tips to make their journey better. When running is one of the exercises chosen to boost fitness, it has some pitfalls. People who start a program of running often begin excited and ready to tackle this activity. They often just start running without creating a plan ahead of time. It can mean they go full steam, thinking they’ll maintain that pace throughout the entire run, but the body often doesn’t cooperate. Dividing your run into sections and speed walking some of those sections and running others is a big help.
What you wear makes a difference.
Your shoes are the most important part of your run. You need shoes designed to run on the surface you choose. If you’re running on gravel, asphalt, or a rocky trail, the type of shoe you choose makes a difference. You need a good shoe that fits your foot properly. Getting it from a store that specializes in running shoes can make all the difference. Those stores often provide a gait analysis to provide a shoe that’s suitable for both the surface you run on and your gait.
Eat a snack an hour and a half before you go for a run.
Hydrate well, too. Keep the snack light. It should be between 200 and 300 calories and be high in complex carbohydrates and some protein. Don’t include fat in your snack and beware of too much fiber. Fat and fiber take a long time to digest. Don’t eat too close to the run. Both of those things will cause digestive issues. Do eat something, especially if you’re running a distance, so you don’t run out of steam before the run ends.
Don’t run every day at first.
When you start, only do it three or four days a week. On the other days, use two for other activities and take at least one day off from exercise. Your body needs time to heal and build endurance. Keep your runs shorter initially and work toward more time as you get stronger. Running every other day initially and doing strength training, flexibility training, or active recovery on the other days can boost your progress safely.
- Create a running schedule that’s attainable. Limit your distance and focus on running form initially. Your form will determine whether you end up prone to injuries as you increase your running time.
- Keep a water source with you at all times or plan your run around areas with fountains. Don’t drink too much right before a run can leave you searching for a bathroom.
- Modify your run by alternating between peak intensity and a recovery pace. It turns your run into a HIIT—high intensity interval training—workout that can get you into shape faster.
- Always warm up before a run and cool down afterward. Don’t run at night without reflective clothing. Always tell someone where you’re running and allow someone to track your phone if you’re running alone.
For more information, contact us today at VIP Fitness Center