Running tips and faq

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Running Tips And FAQ

We know many of you are already runners, but many people are just getting started. T his post covers a few running tips to help you get started faster, and help you with any questions you may have.

How to get started in running?

If you are new to running you need to start of f slow and condition your body f or what is about to come. You should start of f by walking. Start walking f or a length of time that f eels comf ortable you, it can be anywhere f rom 10 to 30 minutes. Once you can easily walk f or 30 minutes, start to add in 1- to 2-minute running sessions into your walking time. As time goes on, make the running sessions longer, until you’re running f or 30 minutes straight. Do not get f rustrated if you are not able to run on the f irst day. Know that this will be a process f or you to build up to the point of where you want to be. You want to be smart and not injure yourself right f rom the start.

Running Shoes?

Running doesn’t require much of an investment in gear and accessories, but you should have a good pair of running shoes. Unlike any other pair of shoes, running shoes are designed to help your f oot strike the ground properly, reducing the amount of shock that travels up your leg. T hey’re also made to f it your f oot snugly, which reduces the slipping and sliding that can lead to blisters. Visit a specialty running store to f ind the right shoe f or you.

Running on a treadmill vs. running outdoors?

T here are def initely dif f erences in both, and f or some it is a pref erence one over the other. Basic dif f erences are that a treadmill “pulls” the running belt underneath your f eet, and you don’t f ace any wind resistance (or other outdoor elements), uneven surf aces, animals, cars, etc., all of which make running on a treadmill somewhat easier. Many treadmills are padded, making them a good option if you’re carrying a f ew extra pounds or are injury-prone and want to decrease impact. To better simulate the ef f ort of outdoor running, you can always set your treadmill at a 1-percent incline.

If you are able to run outside, you can benef it f rom f resh air. Do be caref ul of uneven surf aces, animals, cars, etc.

Where should you run?

You can run anywhere that’s saf e and enjoyable. T he best running routes are scenic, well lit, f ree of traf f ic, and well populated. Use your daily run as a way to explore new territory. Use your GPS device to gauge your distance, and set out on a new adventure on each run. Ask other runners about the best local routes.

Running Discomf ort Some discomf ort is normal as you add distance and intensity to your training. But real pain isn’t normal. If you experience real pain to the point that it hurts to run or if you have a limp, there f or sure is a problem and you need to stop immediately. Give yourself a f ew days to heal and seek assistance f rom a physician if you f eel necessary. For sure when you start back, start back slow and if pain persist then contact your physician.

Feeling out of breath when running Yes, you’re probably trying to run too f ast. Relax. Slow down. One of the biggest mistakes beginners make is to run too f ast. Concentrate on breathing f rom deep down in your belly, and if you have to, take walking breaks.

Stay Hydrated As with any workout, be sure you stay hydrated. Drink plenty of water bef ore, during and af ter your run. If you are going on a long run, carry water with you, or have a designated place that you know you can stop f or water. If you are going on a short run, it is not necessary to take water with you, but be sure to hydrate properly bef ore and af ter your run.

T hese are just a f ew tips to help with your daily run. As always, be sure to consult with your physician bef ore starting any new program including running. Be smart when running and working out. Work on stretching and f lexibility to prevent injuries. Most of all, enjoy yourself and get f it!

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