Fitness Tips for Novice Runners | Adam Gant

FITNESS TIPS FOR

NOVICE RUNNERS

ADAM GANT

RUNNING CAN BE A FUN ANDEXCITING SPORT.

H O W E V E R , B E G I N N E R S S H O U L D T A K E N E C E S S A R Y P R E C A U T I O N S T O A V O I D I N J U R I E S .

USE YOUR OWN STARTING POINT

I f y o u a r e n e w t o r u n n i n g , s t a r t s l o w . T h e t e n d o n s i n a n d a r o u n d t h e f o o t a r e s u s c e p t i b l e t o i n j u r i e s u n t i l t h e y g e t u s e d t o t h e c o n s t a n t i m p a c t . I f y o u a r e s e d e n t a r y , i t m a y b e a g o o d i d e a t o s t a r t w a l k i n g f o r t h e f i r s t f e w w e e k s , t h e n g r a d u a l l y w o r k u p t o a s l o w j o g .

BUY A GOOD PAIROF RUNNING SHOES

Ditch the discount specials and go with a trusted brand. It is a good idea to have an experienced runner look at your gait while walking. This will give you some idea if you are over-pronating.

There are a wide variety of specialty running shoes designed to correct the problem. Strengthening the glutes prior to your first run will also help withover-pronation.

WARM-UP BEFOREEACH SESSION

Never try to run while your body is cold, especially if you are over the age of 40. The tendons in your legs and feet tend to shorten while at rest. By getting your body loose before your run, there is a lower chance of injury.

STAY HYDRATED

During the first week of running, your body will eliminate excess toxins. For this reason, it is important to hydrate with clean, filtered water a few days prior to your first run and then 30 minutes just before.It usually is not necessary to rehydrate during any run under a few miles. However, everyone is different and should monitor their own heat tolerance. Keep a bottle of water on you (or close by) to avoid heat injuries.Stay away from sports drinks, at least at the beginning. The salt content is high, which may cause fluid retention. As you build more mileage into your program, it may be necessary to supplement with a watered-down version later on.

STRETCH AFTER EACH RUN

T h e m o r e a d e p t y o u a r e a t r u n n i n g , t h e h i g h e r t h e d e g r e e o f f l e x i b i l i t y y o u w i l l a t t a i n . U n t i l t h e n , i t i s n e c e s s a r y t o t r a i n t h e m u s c l e s o f t h e l e g s t o l e n g t h e n e n o u g h s o y o u c a n o b t a i n t h e p r o p e r s t r i d e . Y o u d o t h i s b y g e n t l y s t r e t c h i n g t h e l e g m u s c l e s a f t e r c o m p l e t i n g y o u r r u n s .

THANK YOU!

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