Running is an awesome, rewarding exercise. However, for the novice, lacing up those running shoes and hitting the pavement can be kinda scary. After all, only freaks actually like to run, right? Well yes, but we think that everyone should be a freak. Running is just that great!
The good folks over at Life Fitness shared some tips with us on how to go from the couch to running a race. So start thinking of yourself as a runnerand get out there, ya’ll!
Going the Distance
The thought of a marathon, half-marathon or even a 5K event can be enough to send novice exercisers running for the couch. But setting running or walking goals isn’t as daunting as it may seem. As a matter of fact, more people are stepping up to the challenge, as there’s been a notable increase in the number of participants in all distance running events in the last few years.
Researchers also have confirmed that running is one of the best exercises to burn calories and strengthen your cardiovascular system. It can also help lower the risk of diseases including breast cancer, stroke and high blood pressure.
Tips for Going the Distance
Warm Up. Stretching prevents muscle tightness and cramps, which could plague your workout. Make sure to warm up the muscles before stretching by walking briskly for 5 minutes before starting your run.
Start Slow. If you’re new to running, start by walking for 10 minutes followed by running for 2 or 3 minutes, gradually increasing the time you run as you decrease the time you walk. When working out on the treadmill, choose a run/walk program to vary the speed and incline based on your abilities.
Build Each Week. When training for longer distances, runners should add no more than a 5 percent increase to their distance each week. Add distance for two weeks in a row, then lower the mileage the third week. Varying training will enable your body to recover from the new, longer distances.
Set Mini-Goals. Short-term targets can help with the mental challenges of covering longer distances. Goals when running on a treadmill can be as simple as “run until the commercial break” or “walk at an increased speed for three minutes.”
Post-Run Stretch. The best stretching comes after you run, when muscles are warm and deeper stretches are possible. This helps runners ease into greater flexibility, making future workouts more comfortable.
We might add one tip to this list—listen to your body and HAVE FUN! A big thanks to Life Fitness for giving us the rundown. (Har! Har!) —Jenn