runningyana

Are you a new runner? Before lacing up your shoes, check out these 8 useful running tips for beginners:

1. Start with Run / Walk intervals

Your are ready to start your running training? Awesome, but take it easy first. As a new runner you shouldn’t run the entire distance or time in one go. Start by doing intervals and keep them short. Don’t be ashamed to walk between the intervals so you can recovery and adapt to it. After some time, you can start lengthening the running parts and reduce the walking. For example: start with alternating between 5 minutes of jogging and 3 minutes of walking. Increase your running intervals by one or two minutes per workout / training week until you can run the entire distance at a stretch without having to walk.

Pro tip: Just run the first sessions without any expectations and have fun. Otherwise you are more likely to loose your motivation.

2. Don’t start too fast! 

Your body has to get used to the new stresses and strains of running. Manny beginner runners start out running too fast and pay the price for this mistake within just a few minutes. Frustration, overexertion, pain or even injuries are just some of the consequences. Therefore, start running at a moderate pace – a good pace is when you can easily hold a conversation while running.

3. Take recovery seriously 

Your first run went well and you want to head out again right away? Well done!

But you should wait a day before attempting the next workout: your body needs to rest so it can recover from the first running session. Your cardiovascular system must adapt to the new demands of running and give your body some time to prepare your muscles, bones, and tendons for the next run. Your training should be scheduled that after a running day you take a full rest day. This routine can help beginner runners achieve the greatest training effect and avoid overuse injuries.

4. Keep an eye on your running form

The key to develop a proper running technique is practice, practice, and practice (and running drills 😉)

Many beginners don’t have the proper technique and make running harder than it has to be by wasting a lot of energy. Your body develops the coordination necessary to perform the complex sequence of movements with every kilometer or mile that you run. Stay relaxed and tall with your gaze forward and your elbows in an 90 degree angle. Focus on short and easy steps, landing under your center go gravity with your mid-foot.

5. Train on different surfaces

Running on a mix of different surfaces brings variety into your training and trains different muscles!

Asphalt pavement is ideal for fast running – there is very little danger of turning your ankle. However, it’s hard on your joints because the pavement does not cushion your steps. Make sure to choose some shoes with good cushioning/support.

Forest or Park provides a soft ground with excellent cushioning. However, the risk of injury increases due to roots, rocks and bumps. Take it a bit slower and watch out.

Sandy surface trains your muscles and makes you lift your feet. But be careful because it’s easy to overwork your calf muscles. This is also a great surface for barefoot running, which trains your foot muscles improves your running form.

Tartan (synthetic track surface) is springy but it puts a lot of stress on your Achilles tendon. Prefer this for shorter trainings such as intervals, drills or tempo workouts 

The treadmill allows you to train year round with good cushioning. Running on a treadmill first might feel a bit weird because this type of running training requires you to alter your form because the belt moves beneath your feet.

6. Side aches

Many people suffer from side stitches when running. Avoid eating anything solid about two hours before your workout and only drink in small quantities. When a side stitch does strike, take a break and walk. Breath calmly and in a relaxed rhythm. Press your hands against the side that hurts. Wait until the pain has gone away and then start slowly to run again. Try counting your steps and breathing: two steps inhale, threes steps exhale for example.

7. Strength training is important for runners 

Remember: running is a full-body workout and your core is the center of your running power! Through it, your arm swing influences every movement from your hips down, including step length and cadence.In order to run tall, you need a strong and stable core. The rest of your muscles should also be in good shape so you can run light on your feet. Plus, a well-conditioned body helps prevent overuse and compensation injuries. This applies for all the body parts involved in running. Regular strength training leads to better running performance. I suggest at least one or two strength training sessions per week.

8. Cross Training

Your body loves variety – Incorporate different types of sports into your training. This reduces the stress on your joints, muscles, and tendons and keep things from getting boring. Good alternatives to running are: 

• Swimming 
• Biking / Spinning 
• Yoga / Pilates & Stretching
• Rowing 
• Strength training