For those who are starting to run or have been to restart running, the first step is always the hardest. Always consider your first run as a new start and you should give your body enough time to get the hang of it. A few guidelines can help you avoid the pitfalls of a beginner and allows you to achieve your running goals in no time.
Don’t be afraid of walking.
It’s not good for you to try to run the whole distance at your first attempt. You have to break your runs into short intervals consist of running and walking. It’s the best way to reduce the overall intensity and also to minimize the orthopedic stress of the running session. Over time, you can shorten the walks and lengthen the runs until you can run the same length without having to walk. This is the most basic form of interval training which is beneficial for a beginner in running. There are several examples of interval training that you can do. The following is an example: alternate between 3 minute jogging and two minute walking that sums up to 20 to 25 minutes.
You have to take it easy.
Due to excitement and adrenaline rush, many newbie runners start off too fast. This often ends up with several attempts of ending at only a few meters. This often ends up to overtraining and fatigue which can mean the end of running for some runners. There is one major reason for this and that is people tend to lose interest in something quickly when it starts to become not fun anymore. It’s the recommendation of experts to start off easy and let the body rest and be more used to the new stresses and strains of running. The trick is to find a pace which lets you run and still converse without gasping for air. It should be one that is relaxing for you. Increasing the training slowly and allowing your body to adapt to new demands can lead you to long term success, better fitness, and much better running techniques.
The following are some of the steps to take for a run-walk program which is the first step for any beginner in running. Others in fact call it wogging, a combination of walking and running.
First thing is for you to buy a new pair of running shoes. They tend to be lighter and they can absorb more shock than any other kind of shoes. You go and find yourself a workout partner. You need someone you have to be responsible for to make you more committed and honest with your fitness goals. You also need to have written goals. Every day, you need to come up with a plan so you can’t just say that today I didn’t go as far as yesterday. You also need to keep a journal. Your progress can help you stay motivated. This can also help you notice patterns that can eventually lead to difficult runs and courses. You need to have a dream or a goal, whether it is running a marathon or a 5K fun run. You should not let go of that goal. You need to ask a lot of questions too and you should not hesitate to ask advice from the experienced athletes. People help you change you a lot.
One other thing that has to be considered for a beginner in running is the good form. Having good form and technique in running can help in reducing strain and enables your body to absorb shock which makes your workout free from pain. The following tips can give you the proper form in running:
You need to protect your posture all the time.
You have to keep your shoulders back and down, your abs tight, and your chest lifted. You need to lean your whole body slightly starting from the ankles. Just let gravity pull you slightly forward.
Keep your eyes forward instead of downward.
You have to look at what is in front of you instead of looking down on the pavement or trail. When you keep your gaze this way, it can make walking and running easier for you.
Always see to it that your hands are relaxed.
When you clench your fists this can cause tension on your wrists and arms. You can loosen up through cupping something which is more fragile like holding a butterfly.
Make sure that you can make smooth transitions from walking to running.
During the final seconds of your walking interval, you need to pick up the pace to be able to switch to running. This can make it feel easier for you instead of trying to walk so fast.
Always land midfoot when you run.
Not like walking, when you strike the ground with the heels every time you run is like stepping on the brakes when you drive. You have to make sure that you come down by landing with the middle of your feet going under you. Then start to roll through very smoothly and thoroughly.
You also need to shorten your stride.
You need to do this to protect your knees and to absorb shock better. You also have to bend your knees slightly when you land on the ground.
You need to pick up your feet.
Don’t keep on pushing into the ground. This can make your muscles sore and tired. Instead you need to focus on keeping your legs relaxed and lifting your feet up.
There are also several stretching exercises that runners can do to help them run strong. You can do the one-legged squat, the hamstring stretch, the lift and press exercise, and the calf stretch. You can also do the hip dip and the side stretch or the plank and back stretch. There is also the side leg stretch and the thigh stretch. Warming up and cooling down after a run or walk or any workout is crucial to your body’s recovery. It also makes a lot of difference in terms of sore muscles and body aches.
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