Tips to get fit
An article written by Christine Luff goes over 7 tips on how to take on running, one step at a time. With so many different articles out there on running here are 7 simple steps to start with.
GET THE RIGHT RUNNING SHOES!
- Find shoes fit for your foot type and running style. Remember to replace your shoes every 300-400 miles!
WARM UP AND COOL DOWN!
- Slowly raise your heart rate to help minimize stress on your heart. Start with a brisk walk to a job. Cool down allows your heart rate and blood pressure to fall gradually. End your run with a slow five-minute jog or walk.
LEARN THE PROPER UPPER BODY FORM!
- Improper form can lead to pain in arms, shoulders, neck and back. Keep your hands at waist level and your arms at a 90-degree angle with your elbows at your side. Keep your posture straight and erect. Head up, back straight, and shoulders level. Keep arms at your side so you don’t restrict breathing.
DON’T WORRY ABOUT YOUR PACE!
- As a beginner, your runs should be at an easy pace. You should be able to breathe easily and carry on a conversation. Don’t worry about pace per mile. If you can pass the “talk test” and speak in complete sentences without gasping for air, then you’re moving at the right speed. You can focus on increasing your speed once you’ve built up your endurance, strength, and confidence.
TRY A RUN/WALK APPROACH!
- Most beginner runners start with a run/walk technique until they can build up endurance or fitness to run for extended periods of time. The run/walk method involves running for a short segment and then taking a walk break. As you continue the goal is to extend the amount of time you’re running and reduce your walking time.
DON’T DO TOO MUCH TOO SOON
- New runners sometimes get too enthusiastic and anxious to get started and end up increasing their mileage too quickly. Don’t increase your mileage by more than 10% each week. Slowly building up your mileage can save yourself pain and frustration and still reach your goals.
BREATHE THROUGH YOUR NOSE AND MOUTH
- Some new runners assume they should only breathe in and out through their nose. You actually want to breath in through your nose AND mouth to make sure you’re getting enough oxygen in your muscles while running. Taking deep belly breaths can help prevent side stitches.