Top Tips For New Runners
Running Tips For New Runners
So you want to start running but don’t know where to start. These 7 tips for new runners are a great place to start. It’s critical to have some key pieces of information about this sport before you head out. Becoming an endurance athlete is serious business. It doesn’t matter is your goal is to run your first 5k, or just around your neighborhood. Get educated and enjoy the run. But we do have to warn you, running is addicting. Enjoy!
Here is our top 7 running tips….
1. Start off with the right running shoes.
Don’t go cheap. Wearing the right running shoes is the key to comfort and injury prevention. Wearing any old shoes will not do. A proper fitting running shoe will keep you pain free and injury free. If you are not sure where to start, visit a store that specializes in running and have them match you with the right brand. Also important is replacing your running shoe every 300-400 miles. They will loose integrity.
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2. Make sure you warm up and cool down your muscles properly.
This is so important. Before you start your run, you should be doing dynamic stretches. Doing these is critical to help avoid injuries with your hips, knees, and back. After your stretches, you should start your run with a fast walk.The idea is to slowly raise your heart rate. The cool down does just the opposite, allowing your heart rate to come down gradually. Try cooling down for about 5 minutes. After your cool down, you should be doing some static stretches after your run.
3. Learn the proper upper body form.
Your posture plays a major role in your running form. When you run, you need to make sure that you are upright and not leaning forward. Lead with your hips. You should be looking ahead and not down, because when you are slouched down, you will not be able to get a full breath in, making it more difficult to breath. Your arms should also be at a 90 degree angle with your elbows at your sides. This video will show you how to have good running form here.
4. Doing do too much too soon.
New runners tend to make this mistake. They are so excited to start running that they do too much too soon. As a rule of thumb, build up slowly and don’t increase your weekly mileage by more than 10% each week. By doing this, you will help reduce injures and keep you on a safe course that will help you build up your endurance.
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5. Cross train
Many new runners have no idea that cross training is critical to become a strong runner. Running alone will not make you a great runner. You need to incorporate cross training, at least twice a week. Having a strong core, strong legs, and overall muscle balance will keep you on your feet longer and help to reduce injuries.
6. Slow down your breathing
Breathing problems and side stitches are a common complaint among many runners, especially new runners. So slow your breathing down. Your body needs a good deep inhalation in order to get oxygen deep into the lungs.Better oxygenated blood means that more oxygen is getting to the muscle where it’s used to make energy, which means increased endurance. Make sense? Watch this video to learn spot on ways to breath easier during your run.
7. Eat the right foods before you head out the door.
Having energy for your run is key, but the trick is to not overdue it. As a new runner, you should be starting off with shorter runs, so avoid eating a large meal two hours of your run. Try an energy bar, banana, oatmeal, or a wheat bagel with peanut butter. As you become more experienced, you will learn what your body needs. Try avoiding high fiber foods like fruit and whole grain foods. These can lead to digestive problems while you run.
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