6 Tips On How To Start Running
Written by Jude, June 2021
How To Train
Anyone can run but not everyone will continue to run once they decide to do it. By signing up and committing to a race it will help stick to training and result in less days off. Though there are many ways to run it is best to run the way you usually do unless it is causes pain and discomfort. If there is no pain present, running will gradually improve your body’s efficiency when running. To help with running and training, Olympian Jeff Galloway, suggests the Run- Walk Method. A simple method where he suggests switching between Running and Walking during training based on training level. Galloway explains this method will make training and running races easier.
A basic training plan consists of running 3 days a week. During 2 of those days it is recommended to run for 20-30 minutes and the on the final day running longer about 40-60 minutes.
Pick Your Gear
Running is great since it doesn’t need much to start. It all starts with a pair of comfortable shoes. Studies show that a comfortable pair shoes regardless of brand or extra features allow runners to run longer without feeling pain of discomfort. Like shoes, a comfortable pair of socks is also important. Pick shoes and socks at stores by trying on multiple and finding the perfect level of comfort. A good playlist will help runs by keeping them entertaining and diverting attention from pain or fatigue. A timing device is also a great tool to keep which can be used to improve performance.
Fuel Your Body
Eating is important for all exercises. In fact, eating helps with training in many ways. However, the portion must not be bigger than a fist and should include carbohydrates as well as proteins. For example, eat half a peanut butter sandwich 1 hour before a run and the other half 15 minutes after. This way the sandwich will boost energy before the run without intervening digestion and after the run it will promote recovery and create new energy.
Drinking water is important but new runners overestimate its importance. Water only needs be drank when feeling thirsty otherwise it isn’t needed. Drinking too much water is actually more dangerous than drinking too little and won’t prevent cramping or heat- related illnesses. Sports drinks are an acceptable form of hydration but only when training intensely for over an hour. Under one hour, water is just fine. Moreover, sports drinks contain more than just electrolytes as most have sugar and other nutrients that are only required in small concentrations after training. Therefore, choose water over sports drinks whenever possible and make sure to hydrate according to need.
Running to Lose weight
Running is a great form of exercise to get in shape however if not done properly it can actually lead to weight gain. After a run, hunger can increase in an effort to replenish the calories and energy lost. As a result, weight can increase for increased eating. To avoid this, train for shorter periods of time. Eating a balanced diet, getting adequate rest and counting calories will provide great results.
Running does come with pain and some potential injuries but most can be prevented. Stretching is a great way but stationary or static stretches can actually weaken muscle and cause injury. Instead try moving or dynamic stretches. Dynamic Stretches warms up muscles while strengthening them but there is no proof that they do in fact prevent injury. Although stretching is good, if there is no time to stretch or warm up, start the run slowly and all will be fine. For cramps and muscle tension a simple posture correction and targeted muscle stretch will be efficient at relieving the pain, you can consult a massage therapist or a physiotherapist. However, pain in the feet as a result of running cannot always be avoided or easily fixed. You can also try wearing molded orthotic arch support made by our orthotists. Comfortable socks and shoes will help but proper rest is also needed for recovery.
If you have pain during or after your run, do not hesitate to contact us for a consultation by our professionals!
Resources : https://www.nytimes.com/guides/well/how-to-start-running