Favorite healthy snack: cliff bars, naked juice, or fresh fruits and veggies
Favorite fitness brand: old navy athletic wear is the best!
Favorite type of workouts: interval workouts that target the full body plus cardio
Favorite workout song: I don't have one right now!
Running 101
Running is such a wonderful way to get exercise, but it isn’t always easy to take the first step. I wanted to take some time to share how you can start running and find your happy pace. If you are not currently a runner, think of this as your “Running 101″ course. And, if you are already a runner, think of this as a refresher course.
1) Why Run?
Each runner has a different story about how they got started running. It may be as simple as wanting to become healthier or as silly as not wanting your little sister to be better at something than you (cough cough, that would be me). The first thing you have to decide when you want to start running is why you want to run. What is your motivation for taking this journey? Why push yourself? What are you working towards? As much as we all want to be like Forrest Gump and keep running for days for no reason, we won’t be able to. You will get frustrated and tired along the way, but if you have a set goal or a specific reason motivating you, it will be easier to continue. Once you decide why you want to run, find a way to remind yourself so you can stay focused.
2) The Shoes
Your feet are going to take a beating (literally), so be nice to them and invest in a good pair of running shoes. Instead of just going to a department store, go to a specialty running store. The prices will be comparable to other stores and you can rest easy knowing you have the proper shoes. They are trained to help fit your shoes and make sure you are in the proper shoes based on your arch, and pronation (either rolling in or out). At a running store they should be able to give you a gait analysis to make sure you are fitted in the perfect shoes for you. A gait analysis (simply defined) is used to study your body mechanics, find any gait issues, and observe your stride. All you will have to do is walk or jog on a treadmill and someone will be able to figure your feet out! It is really important not to use your running shoes for any other activities other than your regular runs. Shoes have a limited lifetime and you will have to replace them fairly frequently. If you only use your running shoes to run, it will prolong having to replace them (for a little while). If you wear your running shoes to the gym, you will soften the soles and lose a lot of the cushioning you need to protect your joints from the impact.
3) The Clothes
Your running clothes are almost as important as your shoes. Make sure you have comfortable, light, slightly loose clothing to run in. You don’t have to invest in the most expensive and fancy outfits, but you do need to make sure you will be able to move easily. It is important to have a good pair of running socks that cushion your feet and wick away the sweat. Also try not to wear cotton clothing while you run because it traps the sweat instead of wicking it away.
4) The Warm Up
ALWAYS warm up before you do anything else. Try a few stretches followed by a brisk 5-7 minute walk before you begin running. This does not have to be anything overly complex, but it is vital to injury prevention and muscular longevity. I would suggest focusing on the joints that will be receiving the most impact and holding each stretch for a short amount of time (5-7 seconds). Below are a few ideas and a picture of the major leg muscle groups to stretch before you run.
- Roll the ankles
- Stretch the calf muscles (behind your shins)
- Stretch your quadriceps (the front of your thigh)
- Stretch your hamstrings (back of your legs)
- Roll your shoulders forward and backwards
5) Your First Jog
Now that you are laced up, dressed up, warmed up, and pumped up, you are ready to run! Try to plan where you are going before you leave your house. You can map your run at http://www.runningmap.com/ so you know exactly how far you are going and where you are headed. As you start running try to keep an even pace and concentrate on your breathing. If you are a novice runner you may want to alternate jogging and walking a few times until you are able to go for longer amounts of time. If you get a cramp in your side it might be from not breathing correctly. Try inhaling through your nose and exhaling through your mouth. Work on constantly challenging yourself, whether it is getting through a full mile or a full marathon. Never get discouraged and always stay positive.
6) Cool Down and Hydrate
Once you have successfully completed your run, don’t think that you are finished immediately. Be sure to walk for a few minutes to allow your heart rate to return to normal pace. If you are really out of breath, remember inhale through the nose and exhale through the mouth. (It may also help to raise your arms above your head) As your heart rate slows revisit your warm-up stretches, but this time hold each position for approximately 15 seconds. After you return home make sure to rehydrate completely. Don’t chug, but also don’t let a long amount of time pass before drinking at least 12-16 ounces of water.
Form:
There is a science to having correct form while running. There are tons of books, articles, and classes all dedicated to improving form in runners. For beginners or non-competitive runners concentrate on the main points. Think about your alignment, stride, and breathing. Keep your shoulders pulled down (don’t run with them up by your ears), chest lifted, chin away from your chest (not looking down), hands in an unclenched fist, elbows bent around 90 degrees, arms swinging freely, and abdominal muscles engaged. Your feet should be landing right underneath of you and try to roll through your foot (heel, ball toe). Make sure to keep loose knees to prevent joint damage and do not to sway your hips to prevent spine injury. Try to maintain calm and steady breathing, inhaling through the nose and exhaling through the mouth. There’s no point in running if you are not running safely. Never sacrifice form for distance. If you need more information on proper running form, let me know and I would be glad to make some recommendations on where to look.
Treadmills:
If you are not ready to venture to the outdoors for your run, try a treadmill. They are a great way to be able to run in private and build up your confidence. I find running on a treadmill horribly boring, but for a lot of people it is much easier than the worry of getting lost. Treadmills offer a ton of fun ways to do interval workouts and enhance your agility. See below for two Little Green Running Shoes treadmill workouts. Always wear the safety clip when running on the treadmill, no matter how long you have been running. Safety first!
Races:
Races are a fantastic way to stay motivated and work towards a goal. Training is always easier and more fun when there is an end goal in sight. Try using Active.com to find races in your area and give yourself at least 8-10 weeks to train. Start with a 5k and then progress to longer distances. Stay tuned for a LGRS couch to 5k plan!
Running is a journey that will push you to your limits and test your perseverance. It will also show you things about yourself you never knew, and open you up to a whole new world of exercise adventures. Have patience with yourself and your body. It isn’t something that happens overnight. Keep pushing yourself and setting new goals, always stay positive and the possibilities are endless!
Happy running!
If you are a lover of running, Jenna gave some awesome tips. Go check her out on some of her social media below.
Running Fit,
THIS GIRL LIFTS
Website: www.littlegreenrunningshoes.
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Thank you so much for spotlighting Jeanna, I LOVE her and her blog!!
ReplyDeleteI really needed to read this today! Thanks for posting. I'll be sure to follow Jenna!
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