Your ultimate running guide. Running season is slowly ramping up, looking out my window I’m seeing more and more groups decked out in technical gear, jogging together in close formation.
Now of course there are people who run outside all year long, you know those die-hard individuals who can be seen breaking a path through 10 feet of snow while a blizzard rages around them. If you are an occasional jogger or someone who has been thinking that you might want to start running because you heard it’s good for you, then keep reading!
YOUR ULTIMATE RUNNING GUIDE
First things first. Sure, you can slip on a pair of sneakers, grab your phone and go, but if you take a few minutes to prepare yourself you’ll have a much more enjoyable time.
Where should you run? First I am going to assume that you have a decent pair of running shoes and a safe place to run. Look for a well lit park where you can stay off the side walk since it will be easier on your joints. Also, look for a place with uneven terrain. As you get stronger, seek out hills since they will help burn extra calories as well as double as strength training. Ideally, you want to change up your route to keep your muscles constantly working in different ways.
Treadmill vs. Outdoors? Both have their pros and cons. If you are new to running and the weather is awful, it’s perfectly okay to start on a treadmill, there’s no need to procrastinate until spring. In order to mimic the resistance of an outdoor run, set the incline anywhere from 0.5-1%. Take advantage of a treadmill run to practice sprints or to focus on your stride.
How fast should you go? At first, if you aren’t working on sprints, make sure that you can hold a simple conversation while you run. If I’m on my own I sing to myself. If you are working on increasing your speed, try sprinting for 1-2 minutes and then walking for 1 minute and repeat this sequence for 10 minutes.
How long should you go for? Whenever you are starting a new exercise program it’s always recommended that you start slow. Remember you have to learn to walk before you can run. On your first day out, do just that. Set a brisk pace and keep it up for 30 minutes. If you can handle it without a problem, add some light jogging time. Try alternating walking and running for 30 minutes. Don’t worry about what you should be doing, just find a comfortable pace and stick with it.
What should you be thinking about? The worst thing you can do is to focus on your discomfort, so try distracting yourself. Find a consistent beat that will help you keep to your tempo. Then focus on your breath and try to actively slow it down by inhaling through your nose and exhaling through your mouth. Lastly, think about your form. Are your shoulders down and relaxed? Are you swinging your arms to much? Are you rolling through your feet? Start thinking about these things as you as you progress to longer runs and you’ll find it will help a lot with your runs.
Are there any mental tricks?
The secret to keeping on running is mini-goals. When you start feeling like you need to stop, focus on the next lamp post, garbage can, road sign. Tell yourself that all you need to do, is keep running until you get there. Avoid thinking about the rest of the run. Then simply pick the next target and work on getting there too.
7 WAYS TO LOVE RUNNING
Let’s be honest about running. It’s hard. Maybe you picture yourself gliding seamlessly along the sidewalk, hearing your feet pounding on the asphalt, the wind in your hair but the reality is, you’ll quickly be out of breath, people twice your age will be passing you and just as you start congratulating yourself on a workout well done, you’ll realize you ran about 100 feet.
I’m being dramatic but, honestly, running can be a hard exercise to start especially if you aren’t used to it.
Go in with an open mind. First of all, clear your mind. Any previous memories of running are gone. Just picture yourself completing a great workout and focus on how amazing it feels when you finish.
Go slow, very slow. Pick up any running magazine, talk to any runners and you’re sure to start hearing about pace and technique and personal records. Don’t worry about any of that right now, none of it matters at the very beginning of your journey. For now, focus on putting one foot in front of the other.
Buy a new gadget. How fun is it when you get a new phone and start discovering all the cool new features? It gets you excited to use it even more. Well, your gadget can be a heart rate monitor, a new pair of shoes, a new outfit or anything that gets you excited to use it.
Reward yourself. Buy some new shoes or a new running top. Reward yourself with a magazine or a luxurious massage. You choose whatever you want, this is about associating running with positive events.
Read about it. When you immerse yourself in something new, it becomes exciting. Pick up a few running magazines and skip right to the inspirational, feel good stories. Not only will you feel like you’re a part of a larger movement and an international community, but you’ll also be inspired to make some lifestyle changes yourself.
Set up a killer playlist. When it comes to running, my main motivator is my super secret, guilty pleasure playlist. Seriously. No one gets to hear the full playlist, except me. There’s a wide variety of songs that I actually look forward to hearing every week. Some are from my childhood, some are new, but each one makes me want to sing out loud and just move.
Distract yourself. Let’s not kid ourselves, running is hard and can be painful and when it feels like you can’t catch your breath it’s unpleasant. Remember though that your body is well versed in telling you that you can’t do it and your mind will convince you to quit. Perseverance is mind over matter. Plan vacations or redecorate my home, think of anything that will keep you from stopping.
BEST STRETCHES FOR RUNNERS
Now that you are a certified runner, don’t forget to take care of your body and start incorporating these stretches into your fitness routine!
Hamstrings. Lying on your back, place your right foot in a band or yoga strap. Gently pull your leg up toward the ceiling until you feel a stretch and hold for 20-30 seconds. If you are fairly flexible then lengthen your left leg on the floor. The other option is to keep your left knee bent while you keep your foot flat on the floor.
Calves. Don’t change your position from the above stretch. Simply bend your leg slightly while pressing your heel toward the ceiling. Hold for 20-30 seconds.
Quadriceps. Standing tall (hold on to something if you need to) pull your right heel toward your glutes. Don’t arch your back and keep your pelvis in a neutral position. You should also feel this stretch in your hip flexors (the front of your hips). This stretch can also be done while lying on your stomach. Hold for 20-30 seconds.
Glutes/Piriformis (supine pigeon prep). Lying on your back, place your right foot on the floor and cross your left ankle over your right thigh. With your left hand reaching between your legs, pull them toward you. If you don’t have the flexibility to hold this pose, simply place your right foot on a wall at a 90 degree angle to the floor. You can also gently press your hand on your left thigh. Hold this stretch for 30 seconds and repeat on the other side.
Illiotibial Band. This is great for runners and those suffering knee pain. Place your left hand on a wall and cross your left foot behind your right foot, pointing your toes. Now take your right hand and place it on your hip and gently press your hip toward the wall. The key to this stretch is to keep your body upright. This one can be finicky, so my preference is to use a foam roller. Simply lie on your side on the roller, propping yourself up on an elbow. Roll from your hip to just above your knee. Warning, this can be quite painful, so breathe. Tip. It also feels great to roll out your quads, hamstrings, calves and back.
Continue the conversation on INSTAGRAM and FACEBOOK
If you need a little more inspiration or are just getting started then download my running guide today!
