Running Tips!
Starting a Running Routine
Certainly we are inspired by the above scenery, and with Spring right around the corner, those New Year’s resolutions are raising their head again!
But we all know better than to jump out there and burn up a few miles.
If you’ve been training in the gym over the winter, congrats to you! For the rest of us, or if you are new to this area of relaxation(!) then the following tips may come in handy.
How do we get to run as far and fast as those super hero pros? You know the ones, they pass us by and are a distant blur on the horizon while we are gasping by the side of the road.
No need to be green with envy, most of them started off in our shoes, struggling by the side of the road too. So here’s the shortcut to getting all that experience. It’ll get you up and running in no time!
Pro Top Secret Tips for Building a Running Routine:
1. You’re Running Too Fast– You heard me. TOO FAST!! Most ambitious new runners skip right to 6 miles an hour (a 10 minute mile) when they try to begin their running routine. Try starting at 4.8-5.3mph for your whole run the first month to help build your running endurance. Yes, this is going to be a tight, fast stride and may even feel awkwardly slow the first couple times, but just go with it. Running at this pace allows you to truly tap into your aerobic metabolism, burn tons of fat calories, and will make it easier to run longer, make you less sore, and leave you with a better psychological running experience. Not sure I can come up with any more selling points than that!
2. Your shoes are old– Are you having pain in your ankles, knees or hips from even small running bouts? Ok, you probably should check with your doctor to make sure nothing orthopedic is going on, but I’m also willing to bet your tennies are more than 5 months old or have more than 400 miles of wear on them. It’s important to only wear running shoes for running. Sounds crazy, I know. For the record also, the most respected true running shoe brands are: Asics, Sauconies, New Balance and Brooks. Go to a running store and have a fitting with a professional. Running is one of the cheapest sports to partake in equipment-wise, so invest in your sneakers and save your joints over the long term. (To put this into perspective: If you run 20 miles a week you need new shoes every 5 months.)
3. You’re trying to do too much too soon– we all want to be at the top, right now. But you really need to pace yourself. Start with running literally 1 minute intervals at that 4.8-5.3mph pace with a minute of walking rest between. And no more than 1-2 miles on your first day. Seriously!! Every week your total mileage for the week should progress no more than 10%. In other words, if you ran a total of 3 miles your first week, the next week you should run no more than 3.3 miles, the week after 3.63 miles, etc. Breaking this rule only increases your chances of injury. An injury will decrease your chances of enjoying running (!), and lead to quitting. And quitting means you won’t succeed in your goal. You must enjoy this time with yourself to turn into an energizer bunny, Olympic athlete!
4. Map it out for the long term–The same rule of increasing 10% a week at a time applies for building up to 5k, 10k and half marathon and marathon distances. If you’ve got a fitness friend daring you to enter a half-marathon next month, firmly but gently tell them….. “I don’t think so.” If you’re starting from scratch, training for a 5k takes 2 months, a 10k-3 to 4 months, a half-marathon-5 to 6 months, and a full marathon-6 to 9 months.
5. DO NOT Run everyday– Shocking, yes. Running everyday is not advisable. Start out running 2 days a week, build up to 3 days a week by the end of your first month. Try to spread these running days out so you can recover in between. Ideally try not to run more than 5 days a week. Save longer runs for the weekends, and faster runs for shorter distances following rest days. For solid running programs pick up an issue of Runner’s World (http://www.runnersworld.com).
6. Lift Weights– Strength training can improve your cardiovascular endurance. Of course, do not resistance train your legs on the same day prior to your run, or make yourself so sore that you dread running at all the next day. But DO fit weightlifting into your fitness program a minimum of two times a week and DO incorporate leg exercises. This will only help you.
7. Rest, rest and rest. Make sure you schedule time for resting and recovery at night and maybe the daytime too, if needed. Listen to your body and respect it. If it is gently talking to you, then listen before it hits you over the head with an injury and you are sidelined for one or two months.