One of the main attractions of running for people who want to keep in shape is the limited resources required. There is no sophisticated equipment or expensive subscription to provide, just put on your sneakers, open the front door and hit the road. While runner’s high is fantastic, you might start to notice less pleasant side effects: sore muscles, blackened toenails or plantar fasciitis, and other common running-related injuries.
So here is a list of nine ways to get the most out of every race. Even if you’re an intermediate runner, these beginner running tips will help you improve your running, protect your body, and make running a healthy activity you can enjoy for years to come.
9 running tips (for a better run!)
1. Warm up
You’ve got your playlist and you’re ready to hit the pavement, but have you warmed up yet? If you don’t do this before a run, you risk straining a muscle, injuring a tendon, or going at too fast a pace that will leave you exhausted and exhausted long before you want to. Forget static stretching. Instead, try a routine that will get your blood flowing and your heart rate up, give your muscles a chance to gently warm up, and open your joints at a slower pace. Start by brisk walking for several minutes, then move to light jogging for a few minutes. Then add some stretches and dynamic movements, such as jumps, squats or butt kicks to finish.
2. Set a goal and run regularly
Sometimes we just want to get outside for some fresh air and a change of scenery, but in general setting a goal, whether long-term or session-specific, will motivate you and can even improve your running. . For example, are you training for a race or hoping to reach a certain distance? Will you focus on interval running during this session instead of maintaining a steady pace? Do you just want to go out for a run a certain number of days a week? Remember, when it comes to running tips for beginners, the only way to achieve your goals is to persevere. Some days you may not have the ride quality you want, or you may be out for less time than you would like. That’s okay: It’s more important to run regularly than to be a superstar every time. Keep in mind that you need to set realistic and achievable goals, especially when you’re just starting out. Going from the couch to a full marathon in two months isn’t realistic (or good for you!), but going from the couch to a 5K is doable.
In general, you should not increase your mileage or running volume by more than 10% per week.
3. Incorporate burst training
You don’t have to spend hours running to get great physical results. Burst training, or interval training, is one of the best ways to burn fat and lose weight. It combines short periods of high-intensity exercise with slow recovery phases, repeated during the same exercise session. You will reach 85% to 100% of your maximum heart rate instead of maintaining it between 50% and 70%, as you do when training at a moderate pace. An easy way to do this after warming up is to sprint for 20 seconds, then jog for another 20 seconds and repeat the cycle for 10 minutes to half an hour. Burst training is also easy to adapt to your level. The beauty of this method is that it uses your personal “maximum strength” to achieve results. If your version of sprinting is fast walking, great. If you can run like the wind around the track, that’s great too. Don’t forget to challenge yourself, whatever your level.
4. Cross training
While running is great for the body and mind, it doesn’t have to be the only type of exercise you do. Running tips for beginners also include incorporating other types of training, or cross-training, to strengthen muscles that aren’t used while running – which also helps prevent injury – and give running muscles a chance to recover. Also, it helps prevent exhaustion because running for every workout ends up getting boring! Be sure to alternate cross-training on non-running days, or add it to shorter running days. If you’re a distance runner, don’t give in to the temptation to incorporate cross-training activities on rest days—your body needs them to fully recover.
You do not know what to do ? Swimming is a great cardio workout while allowing the joints to rest. You will strengthen your upper body and arms and increase your endurance.
Cycling is another cardio-centric exercise that complements running well. A study in the Journal of Strength and Conditioning Research showed that cycling cross-training helped maintain aerobic performance during the recovery phase between cross-country and track seasons, which is comparable to devoting all his cardio time to running alone. Strength training is also essential. It allows you to focus on underused muscles and strengthen your core, helping you maintain your form while running and not fatigue.
Yoga and Pilates are also great exercises for stretching, increasing flexibility and building muscle strength, or try Crossfit exercises for a serious challenge.
5. Take the right fuel before and after the race
Your body needs the best athlete foods before and after a race. The right mix will keep you energized throughout your workout and help muscles recover afterwards. In general, I recommend eating one to two hours before running, then 20 to 45 minutes after. If you’re running long or very hard, try to eat something with a 4:1 carb to protein ratio, like goat’s milk yogurt with fruit, nuts, and granola; sprouted grain bread spread with your favorite nut butter. Note: If you’re going for a long run at a steady pace, you’ll need healthy fats in your meal to support endurance. If you’re training for a short period of time at a very high intensity, avoid fat, as it will interfere with digestion when your heart rate increases. If you’re going out for a moderate-level run and running to lose weight, I recommend a 2:1 carb to protein ratio, like a banana and a handful of nuts. For everyone, try to avoid spicy foods, foods high in fat that are difficult to digest, or foods high in fiber, and remember to see what works best for you.
6. Choose the right shoes
Running tips for beginners should also relate to the type of shoes you use when exercising, as this can make a huge difference to your comfort while running. I recommend going to a running store, getting fitted for a shoe, and trying on different types of shoes. Depending on your foot shape and any previous injuries, you might find the style or brand that works best for you. Also consider the sizes. For a running shoe, you’ll probably need to size up your normal shoe size. Indeed, when you run, your foot swells and you will need space to accommodate your new feet.
A sign that your shoes are the wrong size? Your toenails often turn black or fall off.
On the other hand, another BJSM study looking only at barefoot running was less conclusive about the injury rate. In contrast, she notes that “barefoot running alters the amount of work done at the knee and ankle joints, which may have therapeutic and performance implications for runners.” For example, flexion in the ankle and knee joint is significantly reduced, which may work for some of us, but not for others. If you really want to feel the ground under your feet, stick to low mileage on grass (where you’ll also benefit from the grounding effect) or on a track rather than on tarmac. You can also try a neutral shoe with light cushioning.
7. Pay attention to surfaces
The surface you run on can be just as important as the type of shoes you wear. Since running is a high-impact sport, your joints and tendons are affected by the surfaces you run on. Each surface has advantages and disadvantages. While grass is generally considered one of the best surfaces to run on because it’s soft and has little impact, you’ll need to watch out for uneven extensions to avoid twisting your ankle. If you are training for a race, it helps to run on asphalt (i.e. road) so your body can acclimate to the conditions well before race day, but you will need to watch out for cars.
Treadmills are smooth and steady but can get boring, run on an incline and incorporate interval training to stay motivated. Concrete sidewalks are considered one of the worst surfaces to run on, due to their hardness, but it may be the only option available to you. Again, it’s about choosing the options available to you and seeing how your body responds. Perhaps the best choice is to alternate surfaces when you can. Take a quick, high-energy morning run on a treadmill, take a long weekend run on a dirt trail, go for a jog with the dog in a grassy park, and do some midweek runs on dirt. concrete.
8. Listen to your body
Your body’s reaction is very important! Your body is constantly talking to you, but it’s up to you to listen to it. When something hurts you, and not like “it hurts,” don’t force yourself to persevere. Rest or see a doctor.
Remember that what works for others, whether it’s a shoe, a time of day to train, or even what time to eat, may not -be not the same for you. Resist the urge to compare yourself to others and your running rituals, and focus on satisfying your own body.
After holding through a workout, your muscles deserve a well-earned stretch, focusing on the glutes, hamstrings, quads, IT bands (or iliotibial bands), and feet. The iliotibial band runs along the outside of each leg and can be prone to tendonitis if you don’t take steps to keep it flexible.
Yoga is also very helpful in this regard, as many yoga postures relieve tension in this area. If you have plantar fasciitis, rolling the bottom of each foot on a tennis ball can help.