I have clients at Wholly You Fitness in Oceanside, CA, who want to supplement their workout program with other types of exercise. I’m happy that they want to do this. Any time you add more activity to your schedule, you’re working toward a healthier you. Running is one of those pastimes people often choose. They often want help getting started with running. Here are some tips you might find beneficial.
Get the right type of clothing for the conditions.
If you’re already working out, you probably have the doctor’s clearance that it’s okay to run or exercise, so you’ve already mastered step one and are on to step two—clothing. What type of running are you going to do? Are you going to run outside on a track, roadway or trail or on the inside on a treadmill? Where you’re going to run will make a difference in the clothing you wear. Running on asphalt, the treadmill or on trails require different types of shoes. Trail running shoes provide a different type of protection for your feet than the shoes used to run on asphalt. Get help from a shoe store staff member that knows the difference.
Start with a plan and let others know where you’re running.
Staying safe means many things. It means wearing layered clothing that you can remove as you get warmer. It means running during the day or wearing reflective clothing at night. If you run at night, make sure you run with a buddy in areas that are safe. Having adequate water available, warming up before running and cooling down afterward are also important. Don’t forget to let someone know where you’re running and if you’re running alone, take along a cell phone.
Learning proper breathing technique will help you run better.
You might not focus on how to breathe when running, but it’s important for your success. When you’re jogging, breathing in through the nose and out through the mouth is easy to do. The more you pi k up speed, the more difficult that can become unless you know belly breathing to make certain your nasal breaths in are deeper and that you exhale through your mouth more thoroughly. Belly breathing is a deeper form of breathing using the diaphragm.
- Don’t try to run miles immediately. Start with a shorter route and do it more than once, so you don’t get too far from home, until you feel more confident in your fitness level.
- Practice good posture. Keep your head lifted, extend your back and run tall, but keep your shoulders level and relaxed. Don’t lean forward or backward, but maintain neutral position. Keep your eyes focused on the ground 10 to 20 feet out in front.
- Stay hydrated. Rule of thumb is to consume about a half a cup or ¾ cup of water every 20 minutes that you run. If you’re pushing yourself and running faster than an 8-minute mile, double that amount.
- Vary your speed until you build your endurance. Start with a program where you run at peak speed and then walk for recovery. It will not only boost the calories you burn, but also allow you to run further and longer.
For more information, contact us today at Wholly You Fitness