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| 8 Tips for Beginning Runners** image property of Northwest University |
Before you start running, here are several things to think about to help you get on your feet.
1)
Shoes - Shoes come in all shapes, sizes and colors. When choosing a running shoe, be familiar with how your feet react to the ground. There are three main types of runners: Over pronator, neutral pronator and supinator. Go to
Running Shoes Guru to determine your foot type.
2)
Outfit - Try to stay away from 100% cotton. It tends to retain sweat that can later lead to irritation. When shopping for shorts, tops and socks, look for items that contain bamboo, smartwool, polyester, nylon and/or lycra. These fabrics allow for any moisture quicker.
3)
Buddy System - Run with a friend or a group. They can help to motivate you, as well as, staying committed.
4)
Have a Plan - Find a beginning running plan on the internet. This can help you to map out and stick to your personal goals. One way to begin is the run/walk method. This method starts you off by running for one minute and then walk for three to five minutes. Over the next few weeks you can begin increasing the run time while decreasing the walk time.
5)
Be Prepared - Approximately 1.5 hours prior to a run it is a good idea to fuel your body. Stick to about 200-400 calories of complex carbs. This will help your body sustain the run and keep your muscles from feeling fatigued.
6)
Hydrate - Make sure to drink plenty of water. 20 oz. 1.5 hours prior to your run will allow it to pass through your system and be voided. When you start running longer distances that take longer times, you will 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.
7)
Warm Up - Before you head out on your run, be sure to warm-up your muscles with a short 2-3 minute walk. This will help your loosen your muscles and keep them from getting tight during your run. Make sure to stretch after your run.
Here are a list of stretches to perform after your run. Also, listen to your body. If you're feeling something other than regular workout-related muscle soreness, don't run.
8)
Rest - Make sure to get proper rest. After any exercise, you actually create tiny micro tears in the muscle tissue and your body begins to heal and repair those tears. It is usually a good idea to take a day off every other day to help aid in the tissue repairing process.
