Running 101: Tips for New Runners
Quick information for anybody starting a running regimen
So you’ve chosen to go jogging. Congrats! You’ve just taken your first runner’s step.
Whether you’re a local huffer-and-puffer or a world-class marathoner, the journey begins with the simple commitment to put one foot in front of the other over and over again.
Let’s move on to the next step and get you up to speed with some Running 101.
What equipment do you need to get started?
Running isn’t exactly an equipment-heavy sport, but one item is required: a nice pair of running shoes. (This has also been the case since the beginning.) Just take a look at Hermes’ winged sandals.)
Purchasing running shoes is an investment in your health. The improper pair of shoes for your foot type might lead to shin splints, blisters, and a slew of other aches and pains.
Running shoes are classified into three types: cushion, stability/neutral, and motion control. Read on to find out what physical therapist Michele Dierkes, PT, DPT, ATC suggests when weighing the various shoe alternatives.
Many running retailers may also provide advice on which shoe would be ideal for you. Consider having a gait analysis if you want further information. This easy test performed by a physical therapist or exercise physiologist can assist you in determining the optimum shoe for your running mechanics.
Put some attention to your footwear selection: you’ll be on your feet for up to 400 km.
How to Perform at Your Best in Any Weather
The optimal temperature for jogging is roughly 50 degrees Fahrenheit – warm enough to keep blood flowing to your muscles while remaining cool enough not to overheat and melt into a sweaty puddle on the pavement.
So there will be many days and moments when it is perfectly ideal to run a few kilometers. Of course, there will be days when the weather isn’t ideal and you’ll be obliged to deal with it.
Running Tips for Hot Weather
It’s not all fun and games in the sun. Hot weather may place a hazardous strain on your body if you’re out jogging (or doing any physical activity, for that matter). Excessive exertion under those conditions might result in heat cramps, heat exhaustion, and heatstroke.
According to exercise scientist Katie Lawton, MEd, certain safeguards are in order. She recommends:
- Running during the cooler hours of the day, such as around sunrise or shortly before dusk, is recommended. (Of the two, morning temperatures are often lower.)
- Wearing light-colored, loose-fitting clothing made of moisture-wicking fabric.
- Seek shady paths, such as park trails, and avoid heat-absorbing pavement.
- You’re slowing down.
- Keep hydrated before, during, and after your workout.
Running Tips for Cold Weather
It’s not simply for a one-horse open sleigh to race over the snow. Regardless of how cold or snowy it is, many runners will continue to venture outside to leave a trail of footprints on neighborhood sidewalks.
Caitlin Lewis, MD, a sports medicine specialist, offers some advice for anybody pounding miles on the tundra. Her suggestions include:
- Dress in layers to remain warm during those initial cold steps. Outer layers can be removed as your body temperature rises as a result of activities. Wear a cap and gloves at all times.
- Wear brightly colored or luminous clothes, as shorter days increase your chances of jogging in the dark during the winter.
- Before your run, stretch inside to get your blood flowing to your muscles.
- Be wary of ice. Consider employing special grips or cleats with your running shoes if you’re jogging in really tough terrain.
- Remember to hydrate to replace fluids lost via perspiration. (And, sure, you are still sweating despite the cold.)
Why not just remain inside?
There’s always a treadmill if you glance out the window and realize there’s no way you’re going to run. You won’t get very far, but you’ll be able to get your workout in without having to worry about the weather.
Clinical exercise physiologist Erik Van Iterson, PHD, MS, will give you a great cardio workout on a treadmill.
The physical demands of running place a high burden on runners’ bodies. It’s time to repay your body at dinner.
According to dietitian Kate Patton, Med, RD, CSSD, LD, a high-carbohydrate diet is essential for runners to supply the energy to keep those legs working. Carbohydrates provide your body with glycogen, which is essentially stored fuel in your muscles.
According to Patton, runners should aim to receive between 50 and 70 percent of their energy from carbohydrates. Healthy alternatives include:
- Grains that are whole.
- Bread. \sPasta. \sMilk.
- Vegetables that are starchy
- To build and maintain muscle strength, include protein in your diet. Proper hydration is also essential. Learn more about the diet and
- suggestions for runners.
Smart training to avoid injuries
As you begin a running program, keep the following in mind: It’s in your blood. Humans began sprinting roughly 2 million years ago and haven’t stopped since. You were designed to be a runner.
Having said that, you are not a machine. Bodies degrade due to wear and strain. Running wisely is the key to staying fit and preventing injury, according to exercise scientist Christopher Travers, MS.
Travers suggests a half-dozen ways to avoid the injury bug. As previously said, the first step is to choose the appropriate shoe. Other suggestions include:
- Stretching and practices like yoga can help you keep your body flexible.
- Include strength training in your workout program.
- When exhaustion sets in, listen to your body by resting or altering your workouts.
- Gradually increase your strength and stamina.
- Before beginning your training, consult with a doctor.
Are you ready to race?
There is no finish line in fitness. Races, on the other hand, do.
Every year, millions of runners look for race finish lines. The most popular event is the 5K, a 3.1-mile walk perfect for both novice and seasoned runners looking to shave seconds off their quickest time.
Looking for a more difficult task? Consider a $10,000. (6.2 miles). Alternatively, you may aim for a half marathon (13.1 miles) or a full marathon (26.2 miles). There are even ultramarathons for people who desire to run distances that are normally designated for automobile trips.
Whatever the distance, it’s better to arrive at the starting line ready to go. How do you go about doing that? Lawton, an exercise physiologist, provides the following advice, among others:
- Make sleeping a priority if you want to be well-rested and ready to go.
- Maintain a training regimen and keep track of your workouts. Many applications and fitness monitors are available to help.
- Set a time target and a backup objective for your race.
When it comes to the race itself, concentrate on finding the ideal speed for you. Maintain a positive attitude, relax, and enjoy the event. Consider the race to be a celebration of your hard work and training kilometers.
If your race has a beer tent at the finish line, feel free to raise a glass of brew once you’ve adequately rehydrated. You deserve it.