Congratulations on your decision to explore the world of running. The long term benefits of this sport are endless, and you will find yourself energized, with more pep in your step and better sleeping habits than before. There are many reasons to start running, but it doesn’t matter what yours is, as long as you go about your first running program in a safe and constructive way. A mistake many beginners make is jumping in too fast. They end up believing that they can’t run, or that they just weren’t made for the sport. Here’s a secret: we were all built to run. It’s in our genes, and the way our bodies are made. All you have to do is help your body prepare properly. Our modern world may have slowed you down some, but the building blocks for a great runner are buried somewhere inside of you.
Your goals with your Beginner Running Program should be twofold. First, you want to get better. Just like any hobby, you want to see yourself improve as you continue to run. Second, you want to be safe and injury free. It is unrealistic to think you’ll never be in pain, but if you treat yourself right, you will be able to avoid the kind of injuries that can put a major damper on your new hobby.
Consider safety your number one priority, with everything from how much you run to where you run. When planning the routes you’ll use for your beginner running program, make sure you pick safe roads. Generally speaking, a road that is safe to walk, is safe to run. You can also explore local parks and trails, where you’ll be free from automotive traffic.
Don’t try to do too much too soon. A lot of runners try to push themselves to run quickly when they are just starting out. This leads to frustration early in the run, as they hit the wall and find that they are too tired to keep up the pace they have set. Start by running about one to two minutes slower than your optimum speed. This will allow you to keep a steady pace while still working your heart and muscles.
Finally, your beginner running program must continue when you are not actually hitting the road. Give your body the nutrition it needs to be healthy and regenerate muscle tissue. There are many guides out there that will provide helpful tips on a successful beginner running diet.
About: Tarah Meyer-Martin Blogs about running and training
Monday, November 28, 2011
Tuesday, November 15, 2011
Motivation for Your Run
That early morning alarm can be the worst kind of wake-up call, especially when you’re dreading going outside and running. Hitting the snooze button too many times can mean you miss out on valuable workout time. You may even miss out on the day completely! When you are training for a race, you need every minute of running time you can get, and that means that you have to find a way to get your body out of bed every day.
Finding motivation is easy for some people. They are the perky morning people who love to get up and don’t mind getting sweaty and working hard first thing. The rest of us work out in the morning because that is when we can fit it in. With the rest of your day full of meetings, work, running kids to appointments, and other sundry obligations, the early morning is the only time you have left for yourself.
The first thing you should do to make sure that you can find the will to get out of bed in the morning is to go to bed early. This seems logical, but many people skip this easy step. You need a full night’s sleep to function properly, and you definitely need sleep to exercise bright and early. Make sure you are getting eight hours of sleep every night to make it easier to get up in the morning.
Along those lines, limit your caffeine to make it easier to sleep. Don’t have caffeine after four in the afternoon. It cannot be stressed too much that sleep and proper rest is essential to having the will to get up in the morning. When you are well rested, getting up is much easier, even if your destination is the running track.
Get creative with your outside motivation. Make a new playlist for your workouts that you only listen to during your morning run. Buy new workout clothes, or a new pair of shoes. Reward yourself with a delicious breakfast after you’re done running. Having something to look forward to during or after your run will help you find the will to get up and out in the morning.
Rewards are very important, especially in the early part of the process. While you obviously can’t let yourself eat tons of candy or fried food, you can reward yourself in other ways. Go see a movie, get a pedicure, or buy yourself something you want.
Sunday, November 6, 2011
Cross Training for Running
If you enjoy running and want to improve your speed and endurance, creating a cross training routine can be very beneficial. Cross training also prevents injuries by allowing your body to recover from your primary sport while still maintaining a level of fitness.
As many runners know, days and days of constant running with no breaks can often lead to fatigue, injury and boredom. Injuries such as plantar fasciitis and IT band syndrome are often the result of overuse and not giving yourself enough rest.
While you can maintain your ability as a runner by continuing the same old routine, cross training with other sports is a great way to improve. Here are a few ways you can incorporate cross training into your fitness routine.
Weight Training
Weight training is one beneficial way to become a better runner and keep your body conditioned and balanced. Use weights and weight machines to build the muscles in your calves, quadriceps and hamstrings to improve your running. You should also make sure to work your arms, back and abdomen on alternate weight training days to keep your muscle development even and your entire body strengthened for running.
Yoga
Practicing yoga builds strength, relaxes the mind and lengthens your muscles. An avid runner knows that muscles can get really tight when a stretching routine isn't included in the training program. You can take a yoga class or workout at home with a DVD two or three times each week to stretch and lengthen your muscles. Keeping the muscles flexible and loose helps prevent common injuries related to running.
Cycling
Because riding your bike is low impact, it's a great way to maintain your fitness, even when you are not able to run because of injury or because you need a mental break from running every day. Cycling allows you to cover more ground and so you can work it into your daily schedule such as riding to work or riding to the store instead of using your car.
Other Aerobic Activities
Other activities such as swimming, rowing and walking are also great ways to maintain your fitness level and stay fresh for your running.
As many runners know, days and days of constant running with no breaks can often lead to fatigue, injury and boredom. Injuries such as plantar fasciitis and IT band syndrome are often the result of overuse and not giving yourself enough rest.
While you can maintain your ability as a runner by continuing the same old routine, cross training with other sports is a great way to improve. Here are a few ways you can incorporate cross training into your fitness routine.
Weight Training
Weight training is one beneficial way to become a better runner and keep your body conditioned and balanced. Use weights and weight machines to build the muscles in your calves, quadriceps and hamstrings to improve your running. You should also make sure to work your arms, back and abdomen on alternate weight training days to keep your muscle development even and your entire body strengthened for running.
Yoga
Practicing yoga builds strength, relaxes the mind and lengthens your muscles. An avid runner knows that muscles can get really tight when a stretching routine isn't included in the training program. You can take a yoga class or workout at home with a DVD two or three times each week to stretch and lengthen your muscles. Keeping the muscles flexible and loose helps prevent common injuries related to running.
Cycling
Because riding your bike is low impact, it's a great way to maintain your fitness, even when you are not able to run because of injury or because you need a mental break from running every day. Cycling allows you to cover more ground and so you can work it into your daily schedule such as riding to work or riding to the store instead of using your car.
Other Aerobic Activities
Other activities such as swimming, rowing and walking are also great ways to maintain your fitness level and stay fresh for your running.
Thursday, November 3, 2011
How to Stretch Properly
For many runners, stretching before and after a run is critical to avoiding injuries and maintain proper form during running. Unfortunately, many runners rush through their stretching routine due to a limit amount of time. This can have detrimental consequences when it comes to injuries. This articles will outline some proper techniques to avoid injury and get more enjoyment out of running.
Before stretching, you should take a few minutes to warm up by jogging or fast walking. This gets your muscles loose and is critical for proper stretching.
After a good warm up, start your routine but don’t overstretch. While stretching can promote flexibility, stretching too far actually can damage the muscles—especially if you’re recovering form an injury or are new to stretching.
Overstretching can cause an automatic myotatic reflex that will cause the muscle to recoil to protect itself from tearing and injury.
Stretch slowly and hold the stretch for 15 to 30 seconds. If you feel any pain, stop. Stretching should not be painful. Don't stretch beyond the point where you begin to feel tightness in the muscle. You shouldn't push through muscle resistance, and never stretch to the point of pain.
Don't Hold Your Breath. While stretching, stay relaxed and breathe in and out slowly. Never hold your breath.
Build stretching into your regular running routine, both before and after a run. Stretching after a run is important as well since it helps to clear lactic acid from your muscles.
Author: Tarah Meyer-Martin
Before stretching, you should take a few minutes to warm up by jogging or fast walking. This gets your muscles loose and is critical for proper stretching.
After a good warm up, start your routine but don’t overstretch. While stretching can promote flexibility, stretching too far actually can damage the muscles—especially if you’re recovering form an injury or are new to stretching.
Overstretching can cause an automatic myotatic reflex that will cause the muscle to recoil to protect itself from tearing and injury.
Stretch slowly and hold the stretch for 15 to 30 seconds. If you feel any pain, stop. Stretching should not be painful. Don't stretch beyond the point where you begin to feel tightness in the muscle. You shouldn't push through muscle resistance, and never stretch to the point of pain.
Don't Hold Your Breath. While stretching, stay relaxed and breathe in and out slowly. Never hold your breath.
Build stretching into your regular running routine, both before and after a run. Stretching after a run is important as well since it helps to clear lactic acid from your muscles.
Author: Tarah Meyer-Martin
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