Smart and Effective Running Tips for Everyone
Here you will find simple yet highly effective running tips to get the most out of your work out. Running is a great and enjoyable exercise you will soon find out. Let's get to it!
Tips before you hit the pavement or treadmill.
Smart & Effective Running Tips #1: Make the investment and get the right gear.
The most important part of your running attire is the shoes. Some shoes are made for running. Look in any sneaker or shoe store running shoe or sneaker section. Consult the sales person about why one brand is better than another.
Make sure you buy Running shoes not walking, basketball, or casual shoes.
Shop and try your running shoes on in the afternoon. Your feet are larger by that time of the day from being upright for the hours preceding that time.
Choose a stylish pair that look good on you. It sounds silly but you'll feel better out there running with shoes that you like wearing.
For the women. A sports bra is highly recommended.
For anyone who runs with their thighs close together you may want to invest in spandex for under your shorts or pants. If when walking or running your thighs rub you will get chafed if not wearing spandex.
Don't wear dress socks or thick white socks. Thinner white socks are O.K. for most but there are running socks out there that are worth the investment.
Smart & Effective Running Tips #2: Have some energy.
Your body needs energy to have an effective running session. To produce energy the body needs food (calories) and nutrients. In the 2 hours to 1 hour window before you run have something small to eat or drink. Eating and drinking too much within the 1 hour window can cause cramps and an uncomfortable or nauseous feeling in your stomach. Having a yogurt, shake, glass of milk, and/or fruit are good options.
Hydrate your body leading up to your running session. As noted above drinking a lot of liquids within an hour of running may cause cramps. In the hours leading up to your running time have a glass of water per hour.
Smart & Effective Running Tips #3: Always warm up before you start to run.
Warming up only takes 3-4 minutes and is well worth the time investment. Not only does it ward off possible injury it's better for your health. Get your heart rate up slowly. Simply walking at a brisk pace on the track, outside, or on a treadmill is sufficient.
Tips when running.
Smart & Effective Running Tips #4: Think and/or Listen.
Not everyone likes to do this but many do. Having a light weighted music listening device that straps to your arm can motivate you more. If you pack it with songs that get you pumped up or motivated you may be able to run longer. Just don't over do it.
Listening to music can also take your mind off of the exercise task at hand if you are new to exercising or only doing it after being suggested to do it by a doctor.
Smart & Effective Running Tips #5: Stand up straight and run the right way.
Having good posture is important when running. Find a comfortable posture for yourself but try to keep the back straight. Try not to let your foot get ahead of your knee. Use your lower body from the hips down for striding and use the upper body only for balance when running.
One way of doing this is to keep the shoulders back. Keeping the back straight will decrease leg muscle fatigue and the chances of injuring the back. Having a comfortable and runner specific shoes as mentioned above also help with better running posture.
Smart & Effective Running Tips #6: Always be mindful of vehicles.
Never assume that vehicles see you and run against the traffic. Always wear reflective clothing or materials if running early in the morning or close to sundown. Keep it safe.
Tips for after running.
Smart & Effective Running Tips #7: Warm down.
Warming down is just as important as warming up. This let's your muscles and heart down slowly. It is healthier and greatly reduces the chances of pulling a muscle later.
Smart & Effective Running Tips #8: Refuel the body.
After running your bodily organs and muscles are looking for replenishment. They have to get the calories, proteins, and nutrients from somewhere so give it to them. Within 1 hour of running eat something and drink plenty of fluids. As time passes your body needs proteins to break down for energy.
If the body doesn't have protein readily available it will start to break down muscle mass and tissue to get it. We don't want that so get some protein into your body within one hour of finishing the workout.
Smart & Effective Running Tips #9: Prepare before you Join the race.
Only after running for months should you consider a competitive race or charity race. A good marker for being ready for a race is running for 30 minutes without needing to take a break.
Consistently run for at least 25 minutes 3 times a week or more.
There are many races for good causes. You do not even need to look at it as a race but just another day running. 2 nationwide & worldwide races are:
Another good way to make running a part of your routine and life is to join a local running club. They scatter the world.
Smart & Effective Running Tips #10: Adding to the distance and length of time.
Do not increase your running mileage or kilometer distance by more than 10% a week.
It's best to focus on running for more time not distance for training and endurance purposes.
Smart & Effective Running Tips #11: Don't run when you are sick or injured.
If you have a cold or some other sickness avoid running for at least 3 days after your symptoms start to subside.
If injured try to compensate by doing a different exercise such as taking a walk, swimming, or cycling on a stationary bike.
Smart & Effective Running Tips #12: Make it a part of your life and have fun!
Enjoy the benefits of increased muscle mass, fat loss, increased heart health, decreased aging, and decreased stress. Exercising is good for all parts of your mind, body, and soul.
Make it a part of your life and enjoy it. Keep with it for a couple of months and you will want to do it forever!
Be sure to check out our other popular "Health & Weight" articles:
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