When it comes to running, you never stop searching for a way to get better and faster. I put together the below list of running training tips for the beginner and experienced runner alike. Though the list is mainly for the benefit of the beginning runner, it never hurts for us all to make certain we are doing it right.
You Are Never Too Old
Regardless of your age and how long it has been since you were as active as running, it is never too late to start. It may take a bit to get acclimated, but the benefits are well more the effort. You will have more energy, decrease the chances of heart conditions, cancer, you will lose weight, and get better sleep. If you were to look at the age list of any race, especially marathons, you would notice the age is predominantly over thirty five. for something more inspiring, check out the list of ‘master’ category runners.
Visit Your Physician
Though there is not much that could stop you from starting a running program, it is best to visit your physician before starting to ascertain you present state of health, especially if you have had any heart-related conditions, are overweight, have chronic fatigue, breathing issues, or have never done a lick of exercise in your life.
Keep Initial Intensity Low
Often, beginning runners you feel like pushing through their runs. Saying they can do more, faster, etc. The fact is, if you cannot cover the distance initially, there is not much plus in trying to improve speed. The most important factors in starting a running program is covering distance and time on feet. Running can be very strenuous on the body, and pushing it, may actually be debilitating. Eventually, you will be able to pick it up, but until you can cover the distance.
Follow A Running Program
To start, it is best to follow a pre-designed running schedule. Following a program will help you increase your fitness and lose weight quicker. For those true beginners, it may not be a bad idea to get a coach to assist you. Check out my Run Coaching section here: Run Coaching.
Diet and Exercise
If you are trying to lose weight, following a running program can really help. However, two considerations…it will take you around six weeks for your body to start adjusting to your running program, and maybe more important, it is necessary for you to start following a proper meal plan. Though it is necessary to keep up your food intake, running will increase your metabolism and start burning more.
Watch Your Heart Rate
Many start a running program to help lose weight, and they check that scale every morning. But for many, what goes unchecked is watching the heart rate. Every morning, you should be checking, and logging, your pulse. Be mindful of the rate, and if you see any abnormal spiking, seek immediate medical evaluation. You should see a steady improvement in lowering your heart.
Log Your Runs
The only way to know how you are doing, is if you have something to measure your runs by. two, three months, time can fly by and if you are not able to view your history, you will not know what adjustments to make to improve performance. This does not have to be anything fancy…a simple spreadsheet will do.
Consistent Workouts
Another reason for a running program is to keep your workouts consistent. You must plan to workout three to five time per week, for at least thirty minutes. Anything less will truly not accomplish anything. This will also help you stay motivated, week to week.
Proper Warm Up and Cool Down
Following a proper warm-up does not involve much. Unless you are going to be running intervals, it won’t take much other than a light jog to get going. Stretching should only be done at the end of your run. Cool down by taking a good walk as well.
