5 Tips for Beginning Runners

Running is more popular than ever with race events almost every weekend all across the nation. If you are looking for a great and inexpensive way to get in better shape, lose some weight, or just boost your energy levels, running is a fun and easy way to get there. Here are a few helpful tips to get you out the door on your running journey.

1. Go Slow. This is one of the most important tips for those just starting off or getting back into running. You want to keep your pace slow enough that you are breathing comfortably and your legs feel strong and springy. It is a good idea to run with a partner or group that are at the same fitness level as you. Then you can judge your pace by being able to talk while you run. If you can’t get out a full sentence, you are going too fast. There is nothing wrong with running slow, remember, you will get faster, it just takes time to build up to it.
2. Get good running shoes. This is as important as #1. You need to have a good pair of shoes that are made for running. Good running shoes will provide proper support to your feet allowing you to run in comfort and reducing the chance of any injuries. If you have a specialty running store in your area, go a get fitted for a shoe that fits your running style. They will watch you run and suggest shoes that fit your foot strike, experience, and budget. Contrary to popular belief, not all shoes at running stores are expensive. They have models for all budgets normally starting as low as $70. Proper footwear will save you wear and tear on the feet and legs and possible injury.
3. Follow a training plan. It is much easier to build your running pace an distance up slowly if you have a plan to follow. Even if you are not planning on running a race or event, a schedule will keep you from going too far or too fast. The general rule to running distance is not to run more that 10% more that the previous week. This will allow for a progressive building of the running muscles and your cardiovascular endurance.
4. Cool down. Save those deep stretches for after your run. The muscles respond much better to stretching or lengthening once they are already warmed up. After your run, take time to stretch all the leg muscles, holding each stretch for 20 or 30 seconds. This will help reduce soreness and swelling by increasing the blood flow to the muscles and jump starting the recovery process.
5. Have fun! Who said running is suppose to be tough. Enjoy the scenery around your neighborhood. Take in the sights and sound of a nearby park. Feel the freedom that comes from flying along on your own two legs. It is the journey, not the destination. Each step is a step toward a new you.

Now let’s get out there and run!