Beginning Runner



There are a few basics beginning runners should know when getting started. Below are a few tips to get you off and running!

Schedule Time to Run: Go ahead and include time in your daily schedule to run 4-5 days per week.

Set Goals: Many beginning runners want to lose weight, have more energy, and/or look better. Unfortunately, those are also the same objectives of most who join health clubs only to stop going after seeing little, if any, results in the first month. Go ahead and set a goal to run a 5K or other race at some point. It does not matter if you do not expect to win the race. For most of us, just finishing is enough accomplishment. The point is to set a goal beyond just losing weight and help you stay motivated. Chances are that once you run a race, you will be hooked!

Get New Shoes: Visit a local running store and tell them you are a beginning runner looking to find the right shoe. I’m not talking about a large chain shoe store at the mall, rather a specialty running store operated by runners who will know how to get you into the best shoe for your foot.

Determine Running Time: Running is often measured in distance and/or the time spent running. For beginning runners, time spent running is more important than actual mileage completed. Gradually build up the amount of time you spend running before being concerned about running a certain number of miles. As a general rule, it is widely accepted that a runner should not increase by more than 10% of weekly total mileage/time from week-to-week.

Keep a Journal: Use a journal record your runs. This is a great way to monitor your progress and help keep you motivated.

Eat Like a Runner: Runners need lots of carbohydrates for fuel. Be sure to pay attention to nutrition.

Drink Fluids: Drink plenty of water following your runs to stay adequately hydrated.

Be Sure to Stretch: Stretch after every run.

Practice Good Running Form: Unless you are running short sprints, your heels should hit the ground first or should be somewhat flat-footed. Get off on the right foot by using good form.







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