Running Tips for New and Experienced Runners
Running is a passion for many people. Runners run for many reasons, some to get away, some to get exercise, and some because they just can't not run. Following are some tips for new and experienced runners:
Note: Before you begin running or any exercise program, consult your doctor.
- Make a Goal. Goals will motivate you. Goals will vary from person to person. They can be personal mileage goals like the number of miles you will average in a day. They can be preparing for and competing in a specific race.
- Start and Keep a Training Diary. This will help you as you work towards your goals. You can compare where you are with where you have been.
- Don't do too much too quickly. Instead, build up your mileage slowly. A good goal is to add approximately 10% to your mileage each week. This is to help guard against injuries or burnout.
- Don't neglect your running shoes. You should choose quality running shoes. If running is more than a hobby, you need to buy true running shoes. Work with a knowledgeable clerk to help you pick shoes that are best for your feet and running style.
- Add variety to your running routine. Map out different routes and vary from day to day. Use different music mixes as you run. This can help stem boredom.
- Always drink water. Stay hydrated throughout the day.
- Belly breathe by breathing from your diaphragm. Practicing this will increase your endurance as you run.
- Always cool down at the end of your run. Walk around and slow down your heart rate helping your body begin its recovery.
- Run with others. You can find a running buddy, join a local running group, or participate in online support groups.
- Vaseline is your friend. Use it on spots where things could get chafed, especially before you go on long runs.
- Vary your runs from day to day, including lengths and intensity. For example, avoid scheduling two hard days in a row which can lead to a greater possibility of injury while not allowing you to gain necessary rest.
- Every one week out of four, schedule an easier week. Reduce your training schedule which will give your body a greater chance to recover.
- Avoid new shoes or socks on race day. They should be broken in by that day so that you are sure they won't cause you any discomfort during the race.
Best of luck with your running endeavors!