Friday, December 17, 2010

So You Want to Be a Runner: Starting Out


My mom actually sent me a link to Women’s Health Magazine’s 101 Greatest Running Tips.

Since it is almost the New Year, a lot of people will make resolutions like possibly

  1. Run a 5k
  2. Finish a marathon
  3. Become a runner
  4. or plainly just to start running

I know I made resolutions or goals to get PR’s. So maybe these tips will help us all to achieve what we want when it comes to running.

Obviously I won’t type out all 101 Tips, but I’ll give the ones I think are most important.

Starting Out

1. Accept the Challengeimage

"Everyone is an athlete. But some of us are training, and some of us are not." --Dr. George Sheehan, runner/writer/philosopher

The biggest part of starting out is committing to running and making a plan. Having a plan, you’ll more likely stick to it, than just getting out and about whenever you feel like.

2. Shoot for this (at least)image

"Running 8 to 15 miles per week significantly increases your aerobic capacity, and positively effects many of the coronary risk factors." --Dr. Kenneth Cooper, aerobics pioneer

Starting out you want to start slower than 8-15 miles a week. But 8-15 miles a week should be your end result to just maintain fitness and feel good. I know when I first started running and when I first started helping people run it’s best to listen to your body and instead of mileage, think minutes or accomplishment.

When I say accomplishment I mean, maybe you run one night down to “so and so’s” mailbox, well try to get that far the next day or a little bit farther. Increase your ability each and every time.

4. Wear good running shoesimage

"Spend at least $60. A good pair of running shoes should last you 400 to 500 miles and is one of the most critical purchases you will make." --John Hanc, author of The Essential Runner

Ah, this is probably one of the most important tips. Good shoes! Shoes specifically for running. No, I’m not talking about your $150 dollar fancy Nike shoes you bought at the mall. Go to a running store and have them check out the way you run and put you into some shoes for your gait. Some may not be the prettiest, but they will keep you from getting injured. You don’t even have to buy them right there if they are too expensive. Write down the size, model and shoe type they were and then check out places like Running Warehouse or Road Runner Sports. They might have last years model or even a discounted this years model. Using the code CP15 also gets you 15% at Running Warehouse. Very helpful when buying shoes.

11. Follow Road Rule Number Oneimage

"Running against traffic allows the runner to be in command. Anyone who is alert and agile should be able to stay alive." --Dr. George Sheehan

If you are running where there aren’t sidewalks, you definitely need to follow this rule. There have been a ton of times where I have been running and drivers are not paying attention. Running against traffic allows you to see exactly where they are and respond if they don’t see you.

13. Warm up, then stretchimage

"Try some light jogging or walking before you stretch, or stretch after you run. Stretching 'cold' muscles can cause more harm than good." --Runner's World editors

Stretching is EXTREMELY important. Especially if you are new to running. Beginners are prone to a lot of injuries because your muscles haven’t been used to that extent. So it’s important to stretch them out. Stretching after your run is the most important.

14. Stay "liquid"image

"Hydrate. Hydrate. Hydrate! In cold weather and warm. We use water to sweat, lubricate joints, tendons, and ligaments, and to carry blood efficiently to major organs. I work all day at hydrating." --Dr. Alex Ratelle, former masters running great

Very important to stay hydrated. Your body and your run will thank you whether it’s hot or cold out, you need to hydrate!

Stay tuned for the other categories

  • Basic Training
  • Advanced Training
  • Hilly Running
  • Speed Training and Racing
  • Marathoning
  • Finish Lines

Or if you want to see the tips just check out the Women’s Health Magazine 101 Greatest Running Tips

**Tips and quotes are from Women’s Health Magazine, but the bold type is my own commentary to each tip.


0 footprints:

Post a Comment