Some Tips For Running
Over the last 8-9 months as I have been running, building up my distance, trying to increase my speed, and ultimately get in shape, get healthy, and drop some weight, I have learned a few things about running that may not always be obvious.
Running is simple enough. Lace up some shoes, find a good location, and run. But, there are few things I’ve learned along the way that may help as you go.
1. Build up. A 5K race will take you 3.1 miles. It took me 2 months to get ready for my first 5K race. But, I was actually walking and hiking for 2 months prior to that. So really… about 4 months. I explained how I began running in another blog post which you can read by clicking here.
It takes some time to build up. Run 2 minutes. Walk 2 minutes. Next week, run 3 minutes walk 2 minutes. Next week, run 4 minutes, walk 2 minutes. etc.
The primary thing you are building up to do is to be able to run for about 30 minutes.
2. Set a BIG goal. If you are just out there trying to run, you are more than likely going to quit. Here is what I suggest. Go to Barnes and Noble and buy an issue of Runners World magazine. Read it. Read the ads. Find a big race that you can do somewhere down the road. A 10K, half marathon, or a marathon.
As you are grinding it out on a daily or weekly basis, this big goal will help keep you focused.
The Rock-n-Roll half and full marathons are not a bad choice. They are everywhere around the U.S.A. and Canada. Find one near you and set your goal.
3. Get the right running shoes. This is very important, especially when you start logging 10 miles, 12 miles, and especially 15 or more miles per week. You need to find a running store near you and get fitted for the right kind of shoe for your foot.
I’m not talking about going to Foot Locker or some store at the mall. Find a running store near you, even if you have to drive for a bit. They will fit you according to your arch, achilles, how you walk, etc.
Being in the wrong shoe can cause injury to your ankles, knees and major tendons and ligaments in your feet. legs, and hips. Runners World magazine can help you find the right shoe too. You’re going to probably spend $100 or so for the right shoe. I just spent $115 for some Brooks GTS 12 shoes.
4. Run with an app on your phone. If you have a smart phone, download an app and use it to track your time, your speed, your distance, your pace, and it will keep it all in a nice log for you.
I use Run Keeper. It is a very cool app, and it is FREE!
5. Have fun and take your time. I never thought I would love running. But, it’s become a passion. Don’t try and run every day. When you’ve had weight problems, most likely your knees and joints need a day to recover.
When I first started, I tried to run on back-to-back days. It got to be tough on my knees. I found that running every other day was a big help for recovery. Some day when I’m skinny, I’ll do a few more back-to-backs.
6. Mix it up. Don’t run the same route every day. I run at a track at the jr. high by my house. I run a few different routes on the streets. I run different distances. Mixing it up keeps things from getting boring.
7. Do some speed work. This became a tough, yet fun, and very rewarding part of my exercising. On this day I go to the track and warm up by walking/jogging for a lap to get my muscles warm. I then run a mile as fast as I can (4 laps). My current goal is 7:50 for one mile.
After the mile I will walk 3/4 a lap to catch my breath, and then sprint the final 100 meters. This is an all out sprint. I do this 4 times – walk 3/4 a lap and sprint the final 100 meters.
I then will jog 2 laps at a slow pace. After that I will run 1 lap (1/4 mile) as fast as I can. I like to try and do this in 1:45. I then do 2 more of the 100 meter sprint laps, followed by a final lap to cool down.
This has made my legs stronger and helped me have strength to finish strong at the end of a race. It has helped to cut down my time and made me a stronger runner. Plus, it helps mix things up.
8. Subscribe to Runners World. This is a great magazine, and there are great stories, it’s motivational, and you can learn a lot about eating while running, preparing for races, and tons of tips.
Anyway, I realize running may not be for everyone. But, it is a great way to get moving, burn some energy, reduce stress, and look and feel better. It may even help to join a running club in your city to help build accountability and motivation.
Related posts:
“A run begins the moment you forget you are running.” -Adidas
I started running this fall with a Running Room (Canadian running store chain) clinic. My physiotherapist wants me to stop for a while as my neck is compressing onto the nerves that are supposed to be servicing my hand. I was rather annoyed. I went to chat with my new friends at the Running Room and I am now the new walk leader for the upcoming Walking Clinic. It’s not running, but it will keep me plugged in and moving throughout the winter. Not only do I not have to pay for the clinic, the store is paying me!