Including running into your daily schedule can be one of the best decisions you have made this year. This activity will benefit you in so many ways, you will ask yourself why you haven’t done it before. It is a fact that running can boost your mood, help you lose extra weight, strengthen your knees, keep you sharp and alert, reduce your risk of cancer and even add years to your life.
If you are a new runner, you are probably wondering whether there are some things you should know about this activity. Well, there are! Here are several tips that with turn you into a running expert in no time.
Find comfortable shoes
If your feet hurt while you run, you will easily give up on your new habit and go back to your old ways. Therefore, do not be afraid to invest in the right pair of running shoes as well as some supportive shoe insoles. No, these are not your every day sneakers. In fact, running shoes are made to provide stability for runners by having a built-up heel.
With the right pair, you will boost your performance and avoid unnecessary injuries. If you want, you can also treat yourself to some other pieces of equipment, such as a super lightweight running hoodie, performance socks or a hydration belt.
Break it down
Maybe you planned to run for half an hour on your first day, but unless you want to end up with an injury or very sore muscles, break your distance into short intervals. For example, start by running for 2 minutes and then walking for 2 minutes. Gradually increase your running intervals until you reach the point where you can run the entire distance without slowing down.
No need for speed
You are just not used to stresses and strains of running, so if you try running too fast from the start, soon you will pay the price. Therefore, stick to a moderate pace and maintain it for the entire distance. If you are not able to hold a conversation while jogging, you are going too fast.
Give yourself time to recover
Although going for a run every day is great, you won’t be able to do it at first. After engaging in physical activity your body will need time to rest and recover. Running every other day will help you achieve the greatest training effects and avoid nasty injuries, so don’t hesitate to take breaks.
Mix things up
Every type of running surface has its own upsides and downsides. For example, pavement is ideal for fast running and there is a minimal risk of turning your ankle, but it is hard on your joints. A forest floor is soft and cushions your steps, but you can easily run into a rock or a bump and end up with a sprained ankle.
If you decide to run on the beach, a sandy surface will train your muscles, but you can easily overwork your calf muscles. Therefore, mix things up once in a while and do not always run on the same type of surface.
Side aches are nothing to be worried about
It is quite possible that you will suffer from side aches, but that is not a reason to panic. To avoid them try not to eat solid foods before your run and only drink in small quantities. If you do experience a side ache, simply take a break, walk and breathe calmly. Wait until the pain is completely gone to start running again.
Try different exercises
Instead of just running, try out different workouts. With some variety you will ensure that you are not neglecting any of the muscle groups, reduce the stress running places on your joints, and keep things interesting.
Now that you are well-informed, lace your shoes and hit the road!