5 Things a New to Running Runner Should Know
Start Slow and Build Gradually
It’s tempting to push hard when you’re just starting, but your body needs time to adapt. Use a mix of walking and running. Start with 1 minute running and 1 minute walking and then gradually increase your running time but keep the walking time to 1 minute. Follow the “10% rule” — increase your mileage or intensity by no more than 10% per week to avoid injury.
The 80/20 rule is also important. 80% of your run should be at a low-medium effort and 20% of your runs should be in the moderate - high effort.
Invest in Proper Running Shoes
Your shoes are your most important gear. Visit a specialty running store to get fitted for a pair that matches your foot type, running gait, and terrain preference. Proper shoes reduce the risk of blisters, pain, and injuries. Don't rely on one pair for your training and racing. You should have at least 2 pairs so that you can rotate between them.
Focus on Form and Breathing
Keep your posture upright and relaxed, with your shoulders down and arms swinging naturally. If you find your shoulders coming up to your ears, relax. Aim to land softly on your feet to reduce impact. Try to control your breathing. For a long slow run, you should be able to carry on a conversation with yourself or your running partner.
Rest and Recovery are Essential
Rest days are just as important as your running days. These recovery days allow your muscles to recover and grow stronger. Rest days don't mean total rest. You can include yoga and stretching on your rest days. Keep your rest days easy and your hard days hard.
Stay Hydrated and Fueled
Drink water before and after your runs, and consider a electrolyte infused drink for your longer training sessions greater than 1 hour or if it is hot and humid out. For runs lasting over an hour, a small snack or energy gel can keep you going. Training is a great time to see what hydration and fuel sources work best for your body. Listen to your body with respect to hunger and thirst cues.
By keeping these basics key points in mind, you'll enjoy running more and stay consistent with your progress!
If you’re ready to take your training to the next level and need guidance to achieve your goals, I’d love to help. Reach out to me at kingswellperformance.com or send me a DM on Instagram at @kingswellperformance.
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