5 Simple Running Tips
Posted on December 29 2014
Running and jogging are both activities that elevate your heart rate for sustained periods of time, making them one of the easiest and cost effective aerobic exercises out there. People, from all over the world, run for many reasons. There are many who like to take advantage of the health benefits that this form of activity provides, which includes: decreased risk of heart disease, reduced risk of type 2 diabetes, better control of blood pressure, stronger bones and muscles, improved stamina, better moods, decreased symptoms of depression, lowered risks of certain cancers (breast and colon), and lower risk of dementia. Running and jogging are both aerobic exercises, (activities that elevate your heart rate for sustained periods of time), and so that means they have lots of health benefits. And remember, there is NO gym membership required, just good pair of running/walking shoes like the “Altra” women’s or men’s running shoe to keep you on track for your run/walk.
You would think that since running comes natural that you wouldn’t have to be taught how to run, but that just is not the case. Where there is good, there is also room for bad. Make sure if you don’t have a shoe made specifically for running or walking go and check out your local shoe store and take advantage of their employee’s knowledge base to make sure the shoe fits your exercise routine and more importantly your foot. Improper footwear can result in sustaining an injury. One study shows that running more than 40 miles per week can be a risk factor for both male and female runners to incur lower-extremity running injuries, although the risk was higher for males. The area most commonly injured would be the knee, with the lower leg coming in a close second, and upper leg following not too far behind. The ankle and pelvis were least common sites of lower-extremity injuries.
If you are looking to start running or beginning a walking regimen, whether it is for Fitness or Health purposes, I would try these 5 Simple Running Tips:
1. Start Off Walking
Walking moves your legs and arms in the same range of motions as running, minus the impact on your bones and joints. Allow your walks to be brisk, shooting for 15 minutes per session. Once 15 minutes is no longer a challenge, add 5-10 minutes to your time. By the end of the 2nd or third week, try to have your time extended to 40 minutes. Remember, ease your way into your exercise routine and you will be less likely to sustain an injury.
2. Start Running
Next, you want to start mixing short bouts of running with your regular walks. If you are going to walk for five minutes, try walking for four, and run for one minute. If the walk will be 10 minutes, run for two, and walk for eight. Continue this pattern, and allow the distance you run to gradually increase.
3. Run Nonstop
You’ve built your comfort level and you’re now ready to take on a 30 minute run. One of the main things you want to remember is that speed will not help you get there any faster or slower. After all, 30 minutes is 30 minutes, no matter how fast you run. Pace yourself, and find your comfort zone. I usually throw on my AfterShokz Sportz 2 Open Ear Sport Headphones, and play my favorite playlist, tuning everything out and keeping my pace.
4. Run Longer
You’re feeling really good about yourself, and you want to run longer? I don’t blame you. Before testing the waters… or should I say pavement, make sure you are properly fueled and hydrated. I usually take my Hydro Flask 24 Oz. Narrow Mouth Insulated Stainless Steel Bottle with me. Weighing just 11.9 ounces, and keeping cold liquids for 24 hours, it seems like the perfect companion to take along. Try running 30 minutes to an hour after meals, allowing the food to digest.
5. Run Faster
So you’re making progress. You’re regularly running, you’ve built up stamina and endurance, and you’re considering running your first marathon. Remember conditioning is everything, try working in running up a hill. This is a great way to build leg and lung strength, and give you the foundation of fitness you need to get faster on the track. When on the track, begin to time yourself. Stick to your routine, and you will notice the increased speeds. You can also include a pedometer to track how many steps you’ve taken, and even show off your brand with Imprintable Pedometers.
Remember, there will be days where your body says no. Listen to those days, as we all need a rest day. In fact, you should actually be scheduling rest days. The mission is to build up running without injuries. Keep in mind that there are also many online running programs available.