For anyone beginning a running routine or looking to make running a more serious part of their workout regimen, Run SMART coaches have broken down training tips into three important categories: How to Pace Yourself, Injury Prevention and How to Stay Motivated.
- How To Pace Yourself: Never start a run at a pace you cannot maintain throughout. Many runners start too quickly, whether it’s a training run or a race and slow dramatically over the course of the run. This is the harder and more painful way to train, plus you’re not getting as much out of the workout. Allow your body to ease into a run…some days might be slower than others…then gradually pick up the pace once you feel warmed-up.
- Injury Prevention:
- When beginning a running routine, the first 4-6 weeks should be spent running “easy” or at 65%-79% of your heart rate max. In other words, if you were running with someone and you couldn’t carry-on a conversation, you’re probably running too fast.
- Include strengthening exercises a few days a week to supplement your running routine. Yoga, Pilates and core strengthening exercises will help you stay healthy and feel good when you’re running.
- Never increase your total running mileage per week more than once every three or four weeks. This gives your body time to adjust to the new stress. For example, if you’re running 20 miles a week in four days increase to 25-28 after three or four weeks.
- Try and take shorter, quicker strides when you’re running. The longer your stride the more time you spend in the air which sets you up for greater landing shock on your legs.
- Finding the right running shoe should factor in several questions: What is the purpose of the shoes (i.e. cross train, walk, run)? How much are you running? What surface are you running on mostly (i.e. trail, road, treadmill, etc.)? What type of arch do you have (i.e. flat, moderate, high)? How much do you pronate? Find a specialty running store in your area and make sure they’re taking these questions into consideration before they insist on a particular shoe.
- How to Stay Motivated?
- Set a specific goal and purchase a personalized training plan that is specifically designed to meet that goal so you have a step-by-step process to reach it.
- Pick out something new to train for whether it’s a 5k, 10k, or half marathon, etc. Create a new challenge for yourself!
- Find a friend and train towards a specific race that you need to get into shape for.
- Complete days off from running should be scheduled each week to stay fresh both mentally and physically. If you’re not taking time away from training throughout the year then you’re likely to burn out and become less motivated.
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