With the extra time at home and the warmer weather now is a perfect time to begin running. Here are a few tips for getting started.
With the warmer weather and the need to escape the house for awhile, a run may be starting to seem more appealing to many of you. Running allows a chance to enjoy the outside, get some exercise, and mental reprieve from the stress and anxiety resulting from these uncertain times.
I have not always been a runner but running has become an important part of my life for my physical and emotional well being. I have found that nothing clears the mind and energizes the body like a run. If you are new to running or just getting back into running after a long break there are some things to keep in mind to help you safely introduce running into your routine
“Running allows me to set my mind free. Nothing seems impossible. Nothing unattainable. ” Kara Goucher
Start slowly
One of the most common mistakes when starting out running is to do too much too fast. Starting with too much too fast is setting your body up for an injury and it may cause you do get burned out quickly. When starting out less is more! Start running for time versus miles. Begin with 15-30 minutes, 1-3 times per week. Also remember the 10% rule when increasing your time- don't increase your total time by more than 10% each week.
Run/Walk Combo
When first starting out it is helpful and less intimidating to begin with a run/walk combo. Start with 1 minute running and 3 minutes walking then gradually increase the amount of time you are running. It is ok to take walking breaks!
Have a Good Pair of Running Shoes
While one of the appealing things about running is that it doesn't require a lot of equipment, it is important to have a good pair of running shoes. For most people a neutral shoe is the most appropriate. Having a good pair of shoes will greatly reduce your risk for injury.
Warm Up and Cool Down
Begin and end each run with 3-5 minutes of walking or a slow jog. It is also important to end each run with a few stretches to stretch out the key muscle groups- hip flexors, hamstrings, quads, calves, and glutes. Getting in the habit of regular stretching is another important way to reduce your risk of getting injured.
Have Fun and Enjoy the Journey!
Running is a challenge- and some days are more challenging than others! Know that it will be hard at first. It is normal to feel tired and to have some muscle soreness especially at the beginning. Be present on each run and celebrate the accomplishment of being out on a run! Notice how you feel after a run- remember that feeling! Don't give up!
If you have any questions, have lingering soreness, or would like guidance in setting up a plan contact me at jamie.clayton@claytonptwellness.com
Comments