Beginners Guide To Running

Friday, November 13, 2015 1 Comments


I want to start off by saying that I'm not a professional runner. I'm not a certified fitness trainer and I'm not particularly super fit :) But, I am runner. I love running and I've been running for as long as I can remember. So with that little intro let's get to some tips and tricks on how to become comfortable and even good at running.

Running Shoes - Yes running shoes can be expensive and it's really hard to spend that much money on a pair of shoes that really doesn't look good with anything other than running clothes. But if you aren't willing to invest in a solid pair of shoes I would suggest you try a different exercise method. Running can be very hard on your knees, ankles and back. If your shoes aren't a good fit, worn out, or not meant for running you can risk some serious injury. If you're tight on cash keep an eye out for sales. Sports Authority usually has great in-store sales and you can get Aasics (my favorite running shoe brand) for as low as $35. Be sure to get your running shoes 1/2 a size larger than your regular size. So for example, I wear a size seven in heels ad flats. For my running shoes I go for a 7.5 and I wont go lower or higher than that. If you do, you will risk getting blisters and other injuries.

Running Clothes - You don't have a spend a fortune on running gear but you do need clothes that wont chafe and allows you to breath. I prefer to wear capri spandex as I have zero thigh gap lol. Be sure to invest in a good sports bra as well. Get a band width or two smaller than your actual bra. You really want a sports bra that holds you in. A little trick I do: When you're in the changing room jump up and down, jump down into burpees and then up into high knees. If the bra holds you in then it's a keeper :).

In terms of running socks I would stay away from traditional bobby socks and even ankle socks that aren't meant for running. You will risk chafed ankles and blisters if you don't wear the correct socks.

Stretch - stretching is almost more important that the actual running itself. Stretching your calves, quads, hips and hamstrings is a sure fire way to prevent injuries. The most common running injuries are shin splints, pulled hamstrings and muscle strain. Keep your muscles flexible and they will be less prone to injury. I highly suggest yoga. If you can't get to a class, just watch a video on YouTube from any popular yogi of your choice :)

Start Slow - Have you ever heard someone say to walk before you run? Well there's a lot of truth in that. You really want to get your body used to that motion. I would start by walking for 2 or 3 days, slowly increasing your mileage each day. Then I would start picking up my pace a bit to a fast walk. Then from there transition into an easy jog and when you're comfortable with that you can feel free to start running.

Cross Train - Getting to be a good runner means you have to cross train. You need to work on your legs, arms and abs. With a strong core section and lower back and hips you prevent back injuries by maintaining a proper running form (head level, shoulders relaxed, back straight, landing between your tip toes and center of foot rather than heel, steady breathing). Strong arms help carry you the extra distance and help with balance and form control. Legs are your biggest assets when it comes to running. Be sure to do lunges, squats and other various explosive leg exercises to keep them strong.

Build Up Endurance - Whenever I get back into my running routine I start small and build my way up. I'll literally go to the gym, run for 10 minutes, stretch and then leave. Each day i'll add 3-5 more minutes, continue to stretch and slowly start adding in free weights and body weight training. The important thing is to be patient with your body. Trying to do too much too soon is just asking for an injury.

Diet - by diet I don't mean you need to restrict your meals and start calorie counting. I mean you need to be careful what you eat as it can potentially cause cramps during your run and lower your performance. Be sure to hydrate all day before and after your run. 30 minutes before your run eat something light such as a banana or apple. After your workout feel free to have some lean meat and veggies, peanut butter, or more fruit.

Happy running guys. Remember it's a process but you'll be so proud of yourself and you'll love how you look and feel! It might seem hard at first but most of it is mental (i.e you're really not tired but your mind is telling you to stop lol). After you run continuously for 10-14 days you'll start getting the hang of it and start to see changes in your body. :)

Love,
Ruseberry


1 comment:

  1. love this post, can you make a post on your workout routine?? it would be great!

    ReplyDelete