Six Tips for New Runners: Running can get a bad rap at times as it can be associated with injuries. If you recently started running, check out these 6 Tips for New Runners to keep you going strong and avoid getting injured.
There has been a surge in people taking up running, since many individuals are currently stuck at home. Running is an excellent way to stay fit and healthy. It is not only good for physical health, but mental health as well. However, it is important to not do too much too soon to avoid injury. Check out these 6 Tips for New Runners.
Six Tips for New Runners
Remember It’s A Marathon
Even if you’re not planning to run a marathon, you should take the slow and steady approach to your running activities. When you try to increase your milage or speed up your pace too soon, you run the risk of developing injuries. It’s important to train consistently and build your distance slowly to avoid hurting yourself. Building strength and endurance takes time…It is a marathon, not a 400 yard dash!
Implementing a cross training plan is a great idea as it can help reduce the pressure on the joints used for running. It will also build stronger supporting muscles around the joints. Some great activities to try on your off days from running include: cycling, swimming, weight training and yoga.
Mix Up Your Runs
As well as doing cross training on your off days, variety should be added to your running workouts. Running at 100% effort on every run can not only cause burnout, but it can also increase the risk for injury. There are many free training plans online to check out that will include varied runs for different days of the week. It’s great to do a variety of workouts like speed work, a longer distance run at a slower pace, a recovery run and cross training as mentioned above.
One option is to do laps on the local track. Running for 1km followed by 400m of walking allows you to run hard but also prevents continued stress on your shins and calves. A range of running workouts helps you improve speed and stamina over time.
Wear The Right Attire
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 can also carry gloves with LED lights incorporated into them.You should carefully plan the route that you intend to take. Learn where the roads are, check for street lights, and well-lit areas.
Appreciate Other Health Issues
Running is a great stress reliever. It can be just as important for your mental health as your physical health. However, it is important to keep other health issues in mind.
Many runners enjoy listening to music while running. However, it is important to consider the safety issues around wearing headphones while running. When you are listening to music loudly, it is hard to hear traffic or if there is someone behind you. Not to mention, exposure to loud noise is a common cause of hearing loss. So, if you do choose to listen to music while running, it is important to keep the volume low so you can hear what is going on around you.
Be Passionate, Not Addicted
Running to achieve significant results requires dedication and commitment. Nonetheless, there is such a thing as going overboard, which might lead to doing too much too soon leading to injuries.
I am definitely a case in point for this! When I started running again after a long hiatus, I was so excited to reignite an old passion. This led to me not wanting to miss a day and I tried to run through some knee pain. Ultimately, I ended up with a very painful case of patellar tendinitis. I was sidelined for 6 weeks from running until it resolved. So, while It is important to make time in your schedule for running, it is also important to listen to your body!
If you are new to running, it’s likely that you are currently putting your body under more stress than it has been accustomed to. Therefore, it is imperative that you give it a chance to rest and recuperate. As tempting as it may be to skip your rest day, treat them as part of your overall training plan and adhere to them. Your body will thank you in the end!
So Tell Me…
Are you a new runner? What do you love most about running? Do you take your rest days or is it hard for you to take a day off? What is your favorite form of cross training? Are any of these Six Tips for New Runners “new” to you?
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!