If you have recently started to run for exercise then this article is for you. Whether you are trying to be healthier or lose some weight, running is still one of the most beneficial types of aerobic exercise that the body needs. The trick is that although you may be motivated to start immediately, you should take it slow in the beginning.
There is no magic secret or rule to running, but there are some strategies that you can employ to avoid injury and reach your goals in good time. For some easy tips that are vital if you’re a new runner, keep reading.
Walk and Run to Start
Unless you are an avid and experienced runner, starting hard right off the bat can be more harmful to you. As a new runner you are still finding your rhythm and pace, and running too fast can cause injury that will see you sitting like a couch potato for the next week. When you start with a new exercise regime you want to be at your top performance, but if you don’t slowly work up the intensity, you may just give up the act altogether.
The trick is to walk for one mile then run for half a mile. As you do this every day, you will be able to decrease the length of your walk, finding that you start to run much further before getting tired. This slow incremental build-up is great to train your body and adapt to your new habit.
Breathe Through Your Nose
Running can exert a lot of energy. You might find that you need to inhale much more deeply with your mouth to catch your breath. The truth is that if you maintain breathing through your nose instead of your mouth throughout the run, you can limit this problem. Nasal breathing works for one specific reason. It helps your body tolerate more carbon dioxide. Because you are breathing through your nose slower, your CO2 tolerance levels slowly increase and over time you can take in much more oxygen.
Without enough oxygen, you won’t get the most out of your run. You will more than likely have to stop because you developed a stitch in your side. If this happens, it can take a while before you are capable of going out again and it’s very painful.
Take Note of Your Stride
Stride is the way you move. Everyone has a unique stride; however, some people experience problems with their running routine because of this. It could be due to one leg being shorter than the other or you have a limp. The issue is that if your stride causes you to hit the ground harder when you run, you are going to badly hurt yourself. This causes shin splints which can only be corrected by staying off your feet for a few days. The way you move your arms when you run is also an indication of your stride. As you start your new routine, take note of how your body feels throughout the run.
Amend Your Diet
For some people, eating before exercise helps them to perform better. For others, they feel more sluggish after eating and unable to work out. Your dietary needs and habits are different from everyone else and you may need a completely different routine. The most important thing is that you eat afterward to fuel your body, but eating before running is not always the best way to go about it.
Running is a fun hobby and a great way to keep your health in check. Try these vital tips on your running journey, and be sure to listen to your body. If your body says you need rest then you have to make time for that as well.