School’s out, and the weather is finally nice, which makes it tempting to abandon our trusty elliptical to venture outdoors for a more scenic way to burn our cals. Running is an incredible total body workout, and we’ve got the urge to say, “I just went for a run!” But before you lace up those running shoes and hit the road, it’s important to make sure you know what you’re doing so you don’t get injured, embarrassed, or discouraged after the first week. Read on for HC’s beginner’s guide to running!
1. Set goals — and stick to them!
Just because your New Year’s resolution falls through every year doesn’t mean you should give up on goal-setting altogether. After all, the best goals are challenging but realistic, and how realistic is it to give up chocolate for a year? Jessica Len, UC Davis’s Campus Correspondent and a new runner herself, says that setting goals is vital to maintaining consistent exercise. “Mental goals are huge,” she explained. “I think about what I will feel like once I am done with a run. I feel lighter and accomplished.”
You can motivate yourself like Jessica does by signing up for a 5K (roughly 3 miles) a few weeks ahead of time. Runner’s World has a great Race Finder that can help you find upcoming races in your area.
Whether you’re training for a race or simply challenging yourself to run 3 days a week every week, goal-setting puts you in the right mindset to start running regularly and to make each workout count. You can keep track of your progress towards your goals by marking down your runs in a calendar and crossing them off once you complete them!
2. Create a regular running regimen.
Keep track of how much you’re running each day, and increase your distance and/or speed at a reasonable rate. If you’re just getting started, nobody is expecting you to run a marathon right off the bat! Founder of Rockstar Fitness Melissa Sherwood suggests starting small by mapping out a 2-mile distance and making your first goal simply to travel that far, no matter how long it takes. “As long as you are active for that distance, you’re on the right track,” she says.
The most important thing is to keep moving! Warm up with a walk or a light jog and gradually build up to a faster pace. Runner’s World recommends this 10-week schedule:
Week 1: 2 minutes running/4 minutes walking
Week 2: 3 minutes running/3 minutes walking
Week 3: 4 minutes running/2 minutes walking
Week 4: 5 minutes running/3 minutes walking
Week 5: 7 minutes running/3 minutes walking
Week 6: 8 minutes running/2 minutes walking
Week 7: 9 minutes running/1 minute walking
Week 8: 13 minutes running/1 minute walking
Week 9: 14 minutes running/1 minute walking
Week 10: Run the whole 15 minutes!
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3. Get your gear on!
We all like to look good and dress for the occasion, and workout attire is no exception. But while you choose going out heels based on aesthetics (you’ll even wear the ones that rub your feet raw every weekend), choosing the right running attire is based on a little more than which color works best with your skin tone or how your butt looks in spandex. Gearing up properly will help you avoid injury.
Finding the right shoes starts with determining what type of runner you will be. How often will you be running, and where? Will you need extra cushioning or high durability?
Bill Deiter, owner of Second Sole, a specialty running shoe store in Rocky River, Ohio, said that two things to consider when buying a running shoe are 1) cushions to absorb shock and 2) motion control to keep feet stable within the shoe. In a properly fitted shoe, your heel should not slide up and down as you walk, nor should your foot move within the show, according to Asics. A shoe that doesn’t fit right can cause foot, ankle, knee or hip pain — do we really need any of that after we spent last weekend in stilettos?
Most shoes, Deiter explained, last up to about 500 miles. When it comes time to replace them (did someone say shopping?), he recommends bringing your old pair in so the salesperson can assess any special needs concerning the shape of your foot and the fit of your shoe based on the wear and tear.
Sherwood says that workout clothes are the first thing you should think about before a run, but the last thing that should be on your mind during the workout. “You want pieces that are like a second skin,” she explained. In other words, keep it simple.
NUX, Sherwood’s brand of choice, mixes style with comfort by using a special blend of yarns that absorb moisture. Other popular brands include Lululemon Athletica, which uses luon, a moisture wicking exclusive to Lululemon, and Nike, which has a new line of summer running essentials for women.
4. Stretch to avoid injury.
While proper attire and the right pair of shoes can go a long way to prevent injuries like shin splints, stretching is vital to the health of your muscles — yet is often overlooked. Runner’s World and Sherwood recommend stretching after a workout, when muscles are “warm and pliable.” Stretching “cold” muscles (before you have warmed up at all) can be harmful.
Laura Mullen, an experienced runner from Miami University, says that dynamic stretching, or stretching while moving, should be a staple to every stretching routine. Side lunges and windmills are examples of dynamic stretches that you should add to your post-workout routine — think of it as extra time to check out the guys lifting weights a few feet away. Stretch the muscle groups you use while running, such as calves, lower back, hip flexors, hamstrings and gluts. Hold each stretch for about 20 seconds before releasing to reach maximum flexibility.
5. Stay safe!
When you’re ready to hit the ground running — whether that means the trail, treadmill or pavement — keep these safety tips in mind.
- If you are running outdoors during the day, don’t forget to protect yourself from the sun with sunscreen! Besides, sock and farmer’s tans are not sexy.
- Try to avoid running after dark when it is more dangerous to be out alone. If you do, stick to more heavily populated areas where you will not be the only person out.
- Keep the volume in your headphones low enough that you can still hear what is going on around you. Even though Lady Gaga might keep you pumped enough to keep running, it’s important to hear approaching cars or other signals.
Chances are, if you’re reading this article, you’re still in your seats, so now that you’re a running pro, get up, grab your running shoes (or go buy some), and head out the door — and don’t worry, your butt looks great in those spandex shorts!
Sources:
www.runnersworld.com
http://store.nike.com/
http://lululemon.com
http://www.asicsamerica.com/
http://www.nuxusa.com/