Running Advice and Tips
is one of the best ways to exercise and get fit. It burns calories
and gets your heart pumping like few other exercises. If you are
planning to exercise by running, there are a few basic points you
need to consider so you get fit and healthy, rather than injured
Peripheral fatigue is a problem the affects the performance
of many athletes.
Warm Up for Running
If you open the front door and start to run without any preparation
or warm up, you will develop injuries and will not be making the
progress you would expect if you plan and prepare carefully. An
important part of preparation for running is in stretching muscles
whichwould otherwise become tight and possible torn. Warm
up exercises should be used to stretch your leg and lower body
muscles so you avoid injury while running.
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Cool Down After Running
When you have finished a run, it is important to cool down in a
controlled and steady way rather than simply collapsing on the ground
and waiting for life to return. Walk until you start to breathe
normally and your heart rate has settled. Then, stretch your leg
and lower body muscles using our cooling
down exercises. This will help you to avoid injury after running.
Keep Hydrated when Running
Running causes you to lose a lot of water and salts due to perspiration.
If this is not replaced it will eventually lead to dehydration and
cramps. Ensure you drink fluid to hydrate before, during (if a long
run), and after running. More on hydration
. . .
Run With Friends
with friends can make running more enjoyable. You can make it a
regular meeting point, and can run from each others houses or from
a gym. If others are depending on you to run with them, it can be
good to have the pressure and reason not to say no to a run. When
running with others you do need to run at a pace which suits the
slowest or least fit person, so this may be a problem for some.
Some people also like to run by themselves for the freedom and quietness,
so do what suits you. There are running options, and you can mix
them as you feel like it.
Increase Your Running Training Level Slowly
If you attempt to increase your running training distances and
times too fast, you run the risk of exhausting yourself and causing
strain injury. Your body needs time to adapt to new training demands,
so start with a training level which is comfortable and increase
your targets gradually. You want to reach a sustained level of fitness,
and not push it too hard at the start with poor results afterwards.
Vary Your Running Training
Don't follow the same training pattern or route when training.
Your body gets used to patterns, and if you run the same route each
time, it will become easier, but you will not benefit as much. By
varying your running pattern and route, you will be encountering
different obstacles, slopes, hills and surfaces. Running in these
conditions is more demanding, but that's good for you.
Set Realistic Running Goals
If you simply run, you may lose interest after a period of time.
If you set yourself time or distance targets, however, you have
goals to aim for. Other targets might be rewards you will 'earn'
if you reach some goal. Running goals which are too difficult to
attain will only demotivate and disappoint you. Make sure your running
goals are achievable, but still represent progress.
Injury Has Reasons
If you have an injury such as joint pain or pulled muscle, don't
run it worse. Seek help from a sports scientist or physiotheropist,
and listen to their advice. Ease off training, or stop running altogether
if needed, and let the injury heal. You will not lose all your fitness
overnight, and you will soon be back running again.