10 Tips for Beginning Runners
By Thad McLaurin
| For Active.com
Spring is in the air and so is the pitter pat of beginning runners
hitting the roads and trails across the country. Similar to the hoards of new
gym goers in January excited by New Year's resolutions to become fitter,
beginning runners often hit the road at the first sign of warmer weather with
similar aspirations.
Many new runners head out with good intentions and admiral goals, but
often find themselves overwhelmed or unenthused with the progress of their new
activity. Why is that? Running is often the first choice of new fitness
enthusiasts because of the low start-up costs, the fact that you can do it just
about anywhere, and there are no long term dues or fees associated with
running. One sport that hasn't been hurt
by the bad economy is running. Buy some shorts and a T-shirt and a good pair of
running shoes and you're good to go. How hard can it be, right?
Because of the low cost and ease of access, many new runners aren't
prepared mentally or physically for the new demands they're about to put on
their bodies and well as the time investment needed. All good things come in
time and running is definitely one of those "good things."
Here are 10 tips to help ensure success with
your new adventure into running.
1. Get Fitted
Pay a visit to your local independent running store. Often
these smaller stores have more knowledgeable staff than the big box retails
stores. Many provide gait analysis which reveals your foot strike pattern.
Knowing this will determine whether you overpronate, underpronate or have a neutral
gait which will help in selecting the best shoe for your foot type. Don't skimp
on your shoes. Be prepared to pay $80 to $100 for a good pair of running shoes.
2. Get Technical
Invest a little in some technical fabric running shorts,
tops, and socks. Technical fabric can be made of a variety of fibers including
natural (bamboo, smartwool) and synthetic (polyester, nylon, Lyrca) materials.
Avoid 100 percent cotton. It tends to retain sweat causing chaffing, irritation,
and even blisters. Technical fabrics allow the moisture to rise to the surface
where it can evaporate. They still get damp, but not nearly as much as 100
percent cotton.
3. Get a Group
Motivation, inspiration, accountability, and commitment
increase dramatically when you're a part of a running group or at least have a
running buddy. Everyone experiences times when they don't want to run, but if
you know you have buddies counting on you, it can make all the difference in
the world when it comes to rolling over and getting out of bed. Check with your
local running store. Many provide beginning running groups or know of running
coaches in the area that work with beginning runners.
4. Get a Plan
Just getting out the door and running often does not work
for many people, especially if you've been sedentary or away from exercise for
any period of time. Find a beginning running plan to follow. There are
beginning running programs online or you can contact your local running store,
running club, or running coaches in the area to inquire about beginning running
plans. One of the most effective ways to begin is with a run/walk method. With
my new runners, I often begin with a 1-minute run/ 5-minute walk interval. We
repeat the run/walk interval five times for a great 30-minute workout. Over the
next 11 weeks, we gradually increase the running and decrease the walking
portions of the intervals until the group is running 30 minutes with no
walking.
5. Get Acclimated
Whenever you begin new exercise your body's fitness level
will actually dip a little while you acclimate to the new demands you're
putting on your body. This is when most new runners give up. I've heard many a
new runner say, "If I feel this tired, drained, and wiped out, what's the
point in running?" Understand before you take up running that it takes
your body about four to six weeks to acclimate to the new demands. Anticipating
that "wiped out feeling" can actually make it less of a shock. Just
know that you're going to feel the effects of your new activity. Hang in there
and before you know it, you'll pull out of that dip and begin to feel stronger
than before you started. Also, start slowly. Many new runners experience shin
splints, pulled calf muscles, cramping quads, or sore hips from going out too fast
or from doing too much too soon. Take it slow and ease into your new activity.
6. Get Fueled
Fueling your new activity is very important. Timing is
key. It's a good rule of thumb to eat about 200 to 400 calories of mostly
complex carbs and a little protein about 1.5 hours prior to your run. This will
give your body time to digest the food and provide your body with the needed
energy for your activity. Not eating or not eating enough before your run can
make your run feel labored or cause your muscles to feel fatigued. Eating too
soon can sometimes cause stomach issues.
Digestion usually stops or slows dramatically when you
run, so if you eat just before running, then all the food will just sit there.
It will go nowhere and do little to provide you with little energy. What works
best for your pre-run snack will vary from runner to runner, but some foods to
try include yogurt with granola, an English muffin with peanut butter, or half
a peanut butter sandwich and a banana. Post-run refueling is important too.
Eating a 4:1 ratio of carbs to protein within 30 to 45 minutes after a run is
optimal timing to provide your tired muscles with the fuel they need to rebuild
quickly. Lowfat chocolate milk actually has the 4:1 ratio.
7. Get Hydrated
Being well-hydrated is just as important as being well
fueled. Be sure to drink about 20 oz. of water about two hours prior to
running. This will give it time to pass through your system and be voided
before your run. During your run, drinking water is fine. Once you're running
more than 45 to 60 minutes, you'll need to switch to a sports drink to help
replace vital electrolytes which are minerals (sodium, potassium, magnesium,
calcium, and phosphorus) that play a major role in helping to maintain proper
water balance in your body. Electrolytes can be lost though your perspiration.
Sports drinks such as Gatorade contain these important minerals.
8. Get Warmed-Up
Before you head out on your run, be sure to warm-up your
muscles with a dynamic stretch. A five-minute walk is a great way to do this.
This will help decrease the chance of your muscles feeling tight during your
run. Save the traditional stretch-and-hold stretches for after your run.
9. Get In Tune With
Your Body
Listen to your body. If you're feeling something other
than regular workout-related muscle soreness, don't run. Running through the
pain is never a good idea. If you're experiencing pain along your shin, hip, IT
Band or any area of the body that's beyond normal muscle soreness, ice it,
elevate it, and use your normal choice of anti-inflammatory medication and
rest. When you no longer feel any pain, ease back into your running. If the
pain persists, don't let it linger. Go see your doctor.
10. Get Rest
Rest is just as important as your workout. Rest allows your
body time to rebuild and recover. When you run or do any type of exercise, you
actually create little micro tears in the muscle tissue. Your body then rushes
in to rebuild and repair the tears. This is the normal muscle-building process
that makes you stronger. However, if you don't take the proper rest, your body
may not have time to fully repair before your next run causing you to feel
sore, tired, and sluggish. When you first start your beginning running program,
it's a good idea to have at least one day of rest in between runs.
ABOUT THE AUTHOR
THAD MCLAURIN
Certified running and fitness coach Thad McLaurin hosts and writes the
popular RunnerDude's Blog and is the owner of RunnerDude's Fitness in
Greensboro, North Carolina. He has a BA in Education from UNC-Chapel Hill, and
his credentials include personal trainer certifications from NPTI and ACSM, as
well as running coach certifications from RRCA and USA-Track & Field.
Thad's greatest reward is helping others live healthy, active lifestyles. From
general fitness to marathon training, Thad can help you reach your fitness and
running goals.
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