|Me - at the XC12K last month|
When you first start to run it can be difficult and you may want to give up and throw in the towel, but those who stick with their running program will be rewarded! You should set a goal of how many miles you think that you can run per week and increase the amount as your body strength allows. Do not set your goal too high, but at the right amount of distance that will allow you to improve your cardiovascular health. Instead of thinking in how many miles you can run when you are a beginner, think of how many minutes you are able to run.
Think About What You Plan to Achieve
When you plan on running, have a reason, or set a goal. This will encourage you to improve on your ability to run. When you want to lose weight for instance, you can monitor your weight to see if you are losing what you want to lose quick enough. Those who want to run a marathon can train and start out running half marathons. Those who want to improve on health will find that running will make them feel better and help to keep their weight in strength.
What to do Before and After Your Run
• Stretch – Running without first stretching is a sure way to pull a muscle or even worse a hamstring that will have you laid up for weeks.
• Nourishment - your body needs nourishment for energy. That does not mean to sit down and eat a huge meal then 10 minutes later go running. That is one sure way to ruin your run and possibly your shoes too! Use common sense – about 30 minutes before your run eat an energy bar or have a high protein shake or an energy smoothie.
• After your run be sure to allow for a cool-down jog, this will allow your muscles to relax some.
• If you find that running causes chafing use a small amount of Vaseline and an unscented powder – something like baby powder that is gentle on the skin.
• Drink some room temperature water slowly to rehydrate your body.
Proper Clothing is Essential
One of the most important things to remember is to wear good running shoes. You want your shoes to be just a bit longer than your biggest foot. Also, you do not want your shoes to be pointed or have any kind of design that will cause needless foot pain. The beginner should consider buying shoes that have a great fit and are very rugged. Shoes are not the only thing to consider when it comes to clothing. You should look for clothes that are designed to pull moisture away from your body.
Taking these suggestions into consideration will help you begin your running journey. You will be enjoying yourself before you know it and reaping the benefits of physical fitness.
Tammy Mahan is a freelance writer who enjoys sharing articles on Healthline.com in her free time.
What other tips do you have for beginning runners? Mine is really just stick to it. It gets better! And sign up for races. It keeps you motivated and are really fun.