Running is not only a great form of exercise but also a healthy pastime to add to your weekly agenda. One of the best things about running is that it is easy to practice pretty much anywhere, requires minimal practice, and is something you can start regardless of your fitness level and age. You can choose to run indoors or outdoors, making it a pretty flexible form of exercise. Before you lace up, here are a few running pieces of advice and tips from experts:
Pick the Right Shoes
One of the most essential tips that every beginner should keep in mind is that running shoes are pretty important gear to own. Look around for shoes that provide the right support and comfort. Nevertheless, finding the right pair of running shoes if you have flat feet can sometimes feel overwhelming. Experts at findmyfootwear explain the importance of picking the right shoes to avoid long-term injuries, especially if you are a flat-footed runner. Not only that, but the right shoes will also give each runner the support they need according to their foot type. Whether your feet tend to overpronate, underpronate, or have normal pronation while running, the right shoes will provide your feet with appropriate cushioning and support to ensure that the impact of the floor does not harm your joints in the long run. Many amateur runners also tend to use training shoes for all kinds of sports, but when it comes to running, the shoes are designed in an ergonomic way to support the exact movement of the feet as they strike the ground in terms of lightweight, flexibility, cushioning, support, and material to help make running a lot easier.
Start with Short Runs
As a beginner, you should always start with short runs and gradually increase your distance and pace as your body gets used to running. If you’re training for a marathon or trying to reach a certain distance in a specific time, you should break down your long runs into short running intervals while maximizing speed. Once you get used to the new faster pace, you can start increasing the distance until you’re ready for the marathon. Running in intervals helps your heart rate get used to different paces and allows you to maximize your energy and take advantage of your efficiency in shorter bursts.
Strengthen Your Entire Body
Running is an entire-body workout and, in order to produce better running results, you could work on strengthening your whole body. When preparing for a marathon, you should also include strength workouts within your training sessions to help strengthen your upper body as well as your legs to help you keep going. This means doing lots of push-ups, pull-ups, and abs and core workouts, as well as specific exercises focusing on strengthening the back. However, it is best to stay away from machine weights and focus on bodyweight exercises or Pilates and yoga.
Drink Lots of Water
Running is a cardio workout that makes you sweat a great deal. With large amounts of water being lost, it’s important to hydrate in advance and after a run. Depending on how long the run is, you might even need to take a water bottle with you, to avoid getting dehydrated or ensure that there is a water stop somewhere in between where you can get hydrated. However, in order to avoid cramps, it is important to keep your body hydrated.
One of the advantages of running uphill is that it really helps you work your hips and improves hip motion and flexibility. It also works on improving your overall performance as it adds an extra obstacle of running a steep slope, making you train harder, exert more effort, and get fitter due to the increased difficulty. When preparing for a marathon, it is important to practice by running uphill as marathons tend to have routes that go up and down and can be really exhausting if you’re not used to them. Other advantages of running uphill include improving your heart rate and improving your overall speed.
While running uphill has countless benefits for a runner, running downhill will also be beneficial in controlling foot turnover. Many athletes tend to use downhill sessions to train the feet on moving fast to prevent heavy jarring of the joints. Including running uphill and downhill in your workout is essential to get your muscles and heart rate ready for any obstacle that comes your way.
Running is a fun, beneficial, and easy exercise to include in your workout. But it’s always important to be prepared and get the right tips before you start a new sport or training goal. So, whether you’re considering running for exercise, or training for a marathon, be sure to keep these tips in mind as they’ll come pretty handy.