Rookie running guidelines for long-term fitness
Posted January 9th, 2007 at 2:30 PM by Christopher Jack
Section: Running & Training, Nutrition, Healthy Eating, Health & Fitness, Exercise
The passing of another year means it’s that time again; time to look to the future and resolve to create that better you. For many, personal health and fitness become the centerpiece of their New Year’s Resolution.
Running can be an ideal and long-term means to those ends as long as you follow these simple guidelines:
Set a goal. The downfall of many beginners is setting a goal that is too high considering their running experience and fitness level. Starting small and building up can protect a new runner from injury and the frustration that may accompany failure.
Whether training for a marathon or building up to that two-mile marker, setting milestones for yourself along the way can help motivate you to continue running. Try beginning with walking/running increments for about 30 minutes a few days a week and work from there.
Take up yoga. For any runner, whether seasoned veteran or the “newbie,” benefits from stretching are invaluable. For starters, committing to a stretching routine can prevents muscle cramps and aching, increase muscle efficiency and reduced muscle fatigue. The best time to stretch “pre-workout” would be after a slow five or ten minute warm-up to get the blood flowing (warm muscles). Stretching after the workout can go a long way in hastening the recovery process and reduce that muscle fatigue. Stretching should be preformed on off days, as well, to maximize muscle efficiency. (Stretching)
Cut the cookies. The period between Thanksgiving and New Years was a good time to let go, eat extra helpings and scarf down those homemade cookies, but time to get serious. A healthy diet of fruits, vegetables and of course, carbs, make of the essentials. Eating directly after the run helps refuel the exhausted muscles for next day use. Cutting down on the sweets does not mean cutting back overall, though. Running burns off extra calories, so taking in extra carbohydrates and the occasional protein shake is a good means to keep energy levels up.
Want more help with healthy eating, recipes and nutritional advice? Check out a new online publication called “Eat Better America”. We are impressed with it’s content and highly recommend it.
Hydrate. This one really can’t be emphasized enough. Get in the habit of drinking water throughout the day, even if it means scattering water bottles throughout the home. Better hydration leads to better performance, so drink up.
Hit the weights. Lower-body strength training, even as little as once a week, can help any runner avoid injury and run stronger. Your muscles take a beating every time you hit the pavement, strengthening those muscles helps reduce the likelihood of forced breaks in your regiment.
Gear up. The right pair of shoes, proper apparel and hear can go a long way for both performance and psyche. Check out . . . .
Log it. Keeping a running log can help you set goals, track improvement and provide motivation. Whether you need to shed the pounds or are looking to best yourself and friends, keeping a journal is a great choice.
Just breathe. Whether through your mouth or nose (ideally through both), develop a breathing rhythm that suits you. You should run with your jaw relaxed and mouth slightly open, allowing oxygen to flow freely. Keeping your back straight eases breathing as well, so try to maintain posture.
Buddy up. Finding a solid running partner helps avoid those down days, adding structure as well as speed to your workout. Try finding someone with the same level of fitness level and motivation. A partner without work ethic doesn’t help.
Find your comfort level. Try finding a place you enjoy running; ideally on trails or through grassy areas to avoid strain that comes with concrete and more solid surfaces. If motivation is an issue, smaller accessories provide the necessary distraction. Adding a smaller MP3 player or personal fitness trainer can help pass the time (accessorize). Most important is to enjoy running, so creating the ideal running conditions are essential.
Research sources and for more information: [MarathonTraining.com], [Runner’s World - 1], [Health Forums], [Runner’s World - 2]
***Note: We encourage EVERYONE to see a doctor before altering their diet, taking a supplement and/or performing athletic, fitness or other strenuous physical activity. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content. Please also see our complete disclaimer.***
Tags: beginner, beginners, breathe, breathing, comfort level, cookies, flexibility, goal, guidelines, healthy eating, hydrate, lifting, lifting weights, motivation, rookie, running journal, stretching, training for beginners, training log, weight lifting, weight loss, weight loss programs, weightlifting, yoga
Like what you see? Subscribe to our feed!
The Final Sprint
[…] Read more at The Final Sprint (TFS) | Comprehensive Running, Nutrition, and Fitness Publication « Exercise Motivation - Staying Committed Exercise … Thigh Mistress: Homeless » […]
January 9th, 2007 at 3:40 pm