For most people, running comes as a pure form of torture because of its arm pumping, sweat dripping, and one-foot-in-front-of-the-other motion. But for many others, including myself, running is something that helps me get through the day. Whenever I’m stressed I simply grab my headphones, lace up my shoes and head out for a run. My thoughts about the big paper I have to do by the end of the week melt away, as well as every other negative thought in my head. Running has changed my life in such a positive way, and I truly believe it is something that anyone can do. Here are five tips for running newbies!
1. Start Out Easy
Many runners make a common mistake by diving headfirst into lots of mileage way too soon. The best way to start out running is very gradual. For example, let’s say the most you’ve ran before is two miles. Start out with a half a mile run on the track, nice and easy. Since you have ran two miles before, half a mile may not seem like that big of a distance to start out, but it is a lot better on your body to start off running with low mileage and slowly building up versus jumping into longer distances right away and pushing yourself too hard.
2. Practice Your Form
Before getting into running, it is important to know proper form. A lot of new runners start off tense and hunched over, which makes the run more difficult and less enjoyable. Shoulders should be down and relaxed, with the back straight, and eyes looking ahead. During runs, I shake out my arms to make sure that they are loose and relaxed, and lift my shoulders all the way up to my ears then relax them back down. Running with proper form helps with comfort and helps prevent injury.
3. Get the Proper Gear
When a good friend of mine decided to get into running again, she went to Road Runner Sports to get fitted for a pair of running shoes. This was a smart move on her part, because having a good quality pair of shoes makes all the difference when running and helps prevent injury. Stores like Road Runner Sports provide a gait analysis, which is when you hop on a treadmill and shoe experts watch you run, and determine what shoe would be best for you based on how you run and what will be best for preventing injury. Dick’s Sporting Goods also provides this. If you like to run outdoors, make sure you have running clothes for all weather you will encounter, such as long pants, a jacket, and gloves when it gets cold! A sports bra is also a must.
4. Make Rest Days Happen
Rest days are something that every runner struggles with, including myself. Many runners are stubborn and don’t like taking breaks, but recovery is important after a run. Breaks are especially important for runners just starting out because their bodies aren’t used to it. Taking rest days allows the body to heal and repair itself, and allows muscles to rebuild following a difficult run or a long workout. Taking rest days also gives you a mental break and helps prevent injury. For runners just starting out, I would aim for two to three rest days per week, and eat some good protein on those days off!
5. If something hurts, stop!
Pay attention to what your body is telling you. If you start to feel a twinge in your leg, stop and take a breather. If you are extremely out of breath and feeling dizzy, stop. You don’t want to continue running and get hurt. If you do start to feel a weird pain in your leg, take a few days off and see how it feels, then start up again. If it still continues to hurt, make an appointment with student health services, they can also direct you to the SMART Clinic here at ISU, which provides physical therapy to all students who are dealing with an injury.