do you have any tips for someone trying to get into running? :)
here are some general tips if you are serious about getting into running:
1) Take a lil visit to your local running store and get fitted for a pair of sneakers. these smaller stores usually have more knowledgable staff than your big time Dick’s/Modell’s/whatever sport chain stores you have by you. they will analyze your gait, foot strike pattern, etc and will help you select the best shoe for your foot type. if you are worried about spending a lot of money on sneakers, I used to go to the store and help them pick me out a shoe, and then I would tell them I wanted to think it over a little. then I would go home and search online for the shoe in an earlier edition which is generally the same shoe but like half the price. i can’t stress how important it is to find the right shoe for your foot type.
2) Start slow!!! and gradually increase your mileage. ease into it. its so easy to injure yourself by increasing mileage too quickly. never increase your weekly mileage by more than 10-percent over the previous week. this is one of the most important and time-proven principles in running.
3) Nutrition and fueling!! pre-run, post-run, rest-day nutrition… all important. eat healthy foods that help fuel, recover, and make you feel good, but also don’t be afraid to treat yourself as well. i have dessert every single day because it fuels my mind, body, and soul. everyone should eat dessert.
4) Hydration. Being well hydrated is just as important as being well-fueled. i try to drink a lot of water throughout the day. buy a big reusable water bottle and keep it with you wherever you go. that goes along with properly replenishing your electrolytes (sodium, potassium, magnesium) - these play a major role in helping you maintain proper water balance in your body. you can do this by drinking gatorades, etc.
5) before running, you may find it helpful to warm-up your muscles with dynamic stretching. this can be a five0minute walk, plyometrics, whatever. this may help that feeling of muscle-tightening during your run. save the static stretching for after your run.
6) Listen to your body!! if you’re feeling something other than your regular workout related soreness, please don’t run. running through pain is never a good idea. especially if this pain is along your shin, hip, IT band, etc. If you’re feeling pain beyond normal soreness, ice it… elevate it… take an epsom salt bath.. if you’re into ibuprofen or anti-inflammatory meds, take them. take time to rest and recover until you feel no pain. and then easeeee back into running. if the pain still persists.. definitely see your doctor.
7) Rest is just as important as gaining mileage and working out. I like to think of rest days as training days too. they give your body the necessary time to rebuild and recover. keep in mind that when you run or lift or whatever type of exercise you prefer, you are actually creating little micro tears in the tissues of your muscles. your body comes in and tries to rebuild and repair those tears. this is the normal process that builds your muscles and makes you a stronger athlete. if you don’t take the proper rest, your body won’t have time to fully repair before your next workout/run. you will likely feel sore, tired, lethargic, and you may underperform.
8) Think about purchasing a foam roller. they are god’s gift to runners. and they shouldn’t only be used to rehab injuries!! they are sooo good for your warm up and cool down routines. they improve circulation, which will get your body ready to workout and will help it recover afterward. it can also prep your muscles for stretching since rolling breaks down knots that limit your range of motion. but please, if you do buy one… watch some youtube videos on how to properly foam roll. using the correct technique will help you get the most out of the foam roller and help you stay injury free and relaxed.
9) Think about keeping a training log where you write down your distance/pace/time/feelings, etc. if you ever get injured (knock on wood), this can be helpful for you to look back on and see what possibly led to it.
10) Mix in some cross training or lifting to supplement your running and make you stronger. A strength training routine will only make you stronger and help you to avoid injury.
11) Remember that even if you are just starting out, you are a runner. never say, “i’m not a real runner.”.. there is no such thing as a fake runner. if you run/jog/prance, you are a runner. believe in yourself and just be grateful that you are out there even if it is just for a few minutes per day. run for those who can’t.
also, if you haven’t already watched it… I would watch this video that Christiana so kindly recorded for beginner runners. she really does a good job outlining some good tips for beginner runners.
i hope this helps!! xx, D
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