If you are new to running, semi new or even someone who used to run, but haven't in a while, these are for you!
Let's Get Running...
1) Pick a plan - The best way to set yourself up to succeed is to have a plan! I would start with choosing three days a week, for your run days.
Then, pick an actual plan to execute. There are TONS of running plans out there on the interwebs that you can look up and follow! Having those scheduled runs on your run day will help you actually hit the pavement.
2) Register for a race - The best way to jump start your running is to register for a race. Fork over the cash, tell a few people you are running it and there is instant accountability! It is a definite motivator to have a race on the horizon to work towards.
3) Go at your own pace - Don't worry about how fast other people are running--do what you can do and know when your body is telling you to speed up, walk or go slower! Never push through an injury or a pain that isn't normal and give yourself a break. You can always customize your training for speed, but make sure to know your body and know your own pace.
4) Get the gear - You do need a good pair of running shoes! Talk to someone at a shoe store or a running store who can take a look at the way you walk, and the way your feet are built. Bring in an old pair of athletic shoes, even if they aren't running shoes. The sales person can check the bottoms for patterns in your gait and this way you can get shoes that work for you. Running in poor shoes, cross trainers or worn out sneaks can lead to injury and that is no fun.
5) Remember it's relative - You don't have to run 50 miles a week to be a "runner". You don't have to be thin, fast, have the prettiest gear or know what a tempo run or negative splits are. IF you run, you are a runner. Running is relative--be who you are and you will do great!
Other tips:
- Drink before during and after long runs-stay hydrated
- Always stretch after you are warmed up
- Never run through pain!
- Wear lights or reflective clothing after dark
- Run facing traffic and carry Id
- Breath deep, your legs and sides will thank you
- Eat some carbs 30-60 min after your run to help your body refuel!
- Always give your body a break with cross training..tips at the bottom of the page!
Tips for Improving stride:
- Pump your arms, but not across your body
- Lean slightly into your run, center of gravity over your hips
- Take light steps
- Take shorter strides
- Avoid heel strike- aim for mid foot.
- When you heel strike you will be prone to: lock your knees, move your center of mass so your body is working against your own momentum, cause undo stress on your calfs and hamstrings, cause unnecessary strain on your heel and slow yourself down!
Here are some Interval Training tips:
Interval training is a great way to increase speed and endurance in your race.
Depending on the length of the race you are training for, you can either do High Intensity Intervals or Low Intensity Intervals, which are longer intervals in preparation for a longer race. I will be changing my intervals this coming week to mile repeats.
- Work your way up gradually: Start out with 400 meters at a pace where it is challenging to carry a conversation, then after those get easier, bump up the intensity to 80 %
- Keep your pace consistent with each interval, Pick a time to run the interval in and aim for that
- Make sure your fast is faster than normal and your slow is slow enough to get your heart rate back down to normal
- You can gauge by your HR OR by when your breathing slows
- Jog during the slow periods. This active recovery is less of a shock to the cardiovascular system & will keep your HR higher than a passive recovery (stopping all together) which is better for your endurance
How Many?
- For shorter races you can run 2-3 miles of interval work. If your race is longer than a 10k 4-6 miles of intervals and longer intervals are key (mile or 2 mile repeats at a fast pace)
- Up your reps and distance when you feel that the shorter intervals are too easy or if your training for a different & longer distance.
Your aim is to get faster with each run and to lessen the recovery time needed between each. The more efficient you are using oxygen the faster you recover. The faster you recover, the stronger and better equipped your heart and cardiovascular system is at doing it's job. Eventually you will need a short rest period and find yourself catching your breath more easily!
Trail Running Tips:
- engage your core for balance on uneven ground
- light steps & short strides SHOULD keep you from tripping, help you adapt to the terrain and will conserve energy
- run on your toes and up hill and lean into the hill
- do not lean back when running down hills--shorten your strides to keep from breaking the downhill momentum.
- Carry more water than you think you will need
The key to Winter running?
1) Layering: stay dry
Trap the heat, block the elements
1) Start by layering with something comfortable, fitted and that will keep you dry. Smart wool makes great, lightweight pullovers that go right next to your skin to help keep you dry and warm.
Any kind of wicking shirts that pull moisture away from your body, will do the same thing. If you get wet (sweat, rain, snow etc) and stay wet, you will be cold and stay cold.
Your second layer should be something that traps heat from your body. It should be breathable so it also releases some heat that way you don't get too warm. I have a Nike shirt that is thick and warm, and just right for this! Everyone is different and has different internal gauges, so finding the right fit for you may take some trial and error test runs!
Next is to block the wind, the rain and the snow. Whatever the elements you have to run in, the more you keep them off you and from getting through to your first two layers-- the better!
2) The 20 degree rule
You want to dress 20 degree's warmer than the current temperature outside. You may be chilly when you start, but after a few minutes when you warm up, that 20 degree difference will make up for the body heat you will be generating!!
3) Minding the Wind Chill
When wind chill's plummet you need to be careful that you are safe to be outside for any given amount of time! You can easily damage your skin, loose body heat or get frostbite if you are out without proper gear in the subzero weather.
Wind significantly decreases body temperature so keep that in mind as you dress. Also, if your doing a low intensity workout your core temp will not stay as high and could prove unsafe.
Protect your face and skin with a mask, ski mask or scarf and moisturize before and after you are out.
4) Shoes: Get non-slip treads for the bottom of your shoes, or learn to screw your shoes, so you don't slip and fall on the ice.
Cross Training Benefits:
- You get to condition different muscle groups
while giving your most used ones a break
- You reduce workout boredom!
- You can be active even when injured
- Reduces risk of injury
- Creates a higher level of fitness overall
Methods of Cross Training:
Running
swimming
cycling
skating
climbing
jump roping
Yoga
resistance training
total body conditioning
group fitness
Team or court sports
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