With Spring almost upon us a lot of seasoned runners and back outside getting in their first run of the season and this can be motivating for those of us wanting to take up jogging perhaps for the first time. Here are some tips to keep in mind while starting out on your journey to running to help you avoid injury and burnout.
1. Interval Training
There are many programs out there that help you to slowly ease into better fitness by alternating timed periods walking and jogging that will slowly increase over several weeks to get you into peak condition.
2. Get a professional Shoe Fitting
Taking several minutes prior to your run to warm up your muscles will get your blood flowing and also signal to your body it is about to do some work. Loosening up leg and arm muscles will ensure for a comfortable jog.
5. Music Selection
Having a playlist that you create specifically for running can be motivating. When you are selecting your songs make sure to pay attention to tempo. You want upbeat songs that may help to spur you on, but not songs that will make you want to break into a sprint.
Practice rhythmic breathing, which is a type of breathing that times when your feet his the ground with when you should inhale and exhale. This actually will lessen the impact of running on your body and help you to stay well oxygenated but also running pain free.
It is so important to replenish fluids lost from running through sweat and respiration. Remembering to have a large drink of water will help to slow your heart rate back down after your run is complete.
8. Use Proper Running Form
Often times our natural style of running will hurt or hinder our progress. Try to increase stride length to avoid taking the body as much, avoid heel striking, and lean forward from the ankles to get momentum.
9. Picking the right Clothing
Avoid cotton clothes as they will chafe the skin and become heavy with perspiration. Instead, opt for lightweight spandex or dry fit materials, which will move easily with your body and wick away moisture.
10. Use an App to Track Progress
Try downloading and using an app or using a running watch to track your runs as it will help you to track distance, time and route. An app for running is a great way to monitor your progression and share with your friends and family.