With the New Year in full swing, many people are motivated to start exercising and make lifestyle changes. Running is a great form of exercise for a lot of people. There is no expensive gym membership needed and It can be done just about anywhere. The only thing you really need to get started is a good pair of running shoes! Check out these 5 running tips for beginners!
Invest in Proper Running Shoes
Investing a good pair of running shoes is one of the first things a person should do when they begin running. Local running stores are a great resource and will often help to ensure individuals are fitted with the proper running shoes for their gait and foot structure.
Increase Running Miles Slowly
It is easy to go overboard when you start running. A common mistake beginning runners make is increasing mileage too quickly. A good rule of thumb is to increase your mileage by ten percent each week or add a mile on to your longest run each week. Increasing your mileage slowly is essential to avoid injury!
Be Visible when Running
Wear bright colors that are easily seen, such as fluorescent yellow (or my favorite, neon pink). If you are running in the early morning hours or close to sunset, make sure to wear reflective gear for safety. Also, wear a headlamp or carry a light if it is getting dark outside. I have a flashing red LED lighted band that I wear on my upper arm in addition to my headlamp during dark hours. You should carefully plan the route that you intend to take. Learn where the roads are, check for street lights, and well-lit areas. When it is low visibility, you are at risk of being hit by a passing car or falling over and injuring yourself. That is when you’ll need serious personal injury attorneys at your service.
Pay Attention to Breathing
One of the best ways to work out what the best speed for you is the simple talk test. You should ideally be able to carry a conversation while you are running. Your breathing shouldn’t be heavy, and you shouldn’t be gasping for breath. If you can speak in sentences without gasping for air, then you are going the right speed for you.
Rest Days & Cross Training
Every one needs to take at least one rest day a week to let muscles heal and rebuild. Cross training provides many benefits that will enhance running performance and reduce rates of injury as well. For example, swimming is a great form of cross training as it is low impact on joints and can be a great recovery for the legs after a hard run.
So Tell Me…
Are you just getting started with running? Do you take rest days? Did you get fitted for proper running shoes? What kind of cross training do you like to do?
Thank you so much for stopping by. As always, I would love to hear your thoughts in the comments section below. Have a great weekend!