This “running” blog is relatively new. It goes to say I am a beginner in this sport. Hence, most of my entries are about my personal thoughts and experiences during trainings and races. I don’t risk writing about complicated theories for I am not an expert on this matter. However, a friend sent me an email yesterday asking me to write about pointers and tips on running. I am a little apprehensive though. Nonetheless, let me enumerate few pointers which I find helpful for beginners like me.
PS: This is very elementary. Beginners, read on. Elite, this is not for you. =) Run/walk program
One of the common mistakes of beginners is to sprint her way until she is out of breath. This is not a wise way to start a training. In fact, it brings you at the risk of running injuries and health problems. I normally combine a five-minute run and one-minute walk especially during races. This allows me to balance the intensity of my run and recover at the same time. There are many programs for beginner runners available online. It wouldn’t hurt to check on it.
Listen to your body
The last thing you want is to harm yourself. Running is a great activity but when overdone can cause severe injuries that may stop you from running for the rest of your life. Listen to your body. Muscle pain during and after the run is normal but should you feel dizzy or experience chest pain, take a rest until you feel better. Cut back your training load or better yet consult a physician.
Low Intensity
One of the many causes of problems among beginners is that they start at a too high intensity. Starting too fast strains the muscles and can cause severe injuries. Rommel Dasig, a veteran runner, once reminded me that the slower I go in the beginning the faster I will be in the end. You should keep an easy running or a pace where you could maintain a conversation. In time, you will be able to go further without using up all your energy.
Combine exercise with a proper diet
I have been following a pescetarian diet (90% vegetable and 10% fish) since 2007 but never did I achieve my ideal weight until I started running. If your goal is to lose weight it is best to combine exercise with proper diet and you’ll be surprised to see that you are two sizes smaller in just a few months. However, don’t make a mistake of “rewarding” yourself after a long workout by eating everything you want. This behavior can offset calories burned logging miles and can lead to (your much dreaded) weight gain.
Regular workouts
Whether your goal is getting faster, staying fit or losing weight, it is necessary to workout regularly. For instance, if your goal is to lose weight, it is advisable to run three or four times a week for 30 minutes. There are available running schedules online which you may use but it won’t hurt to consult experts as well.
Keep a running log
Tracking your progress is the best way to motivate yourself. You may use an old notebook to log your pace rate, mileage, and type of work out. To be more comprehensive you may also include your weight and heart rate. Moreover, you may also keep a running blog such as this. The good thing about keeping a blog is that it does not only allow you to keep those memories but allows you to share your insights and knowledge to your readers as well.
Warm up and cool down
Warming up is warning your body know that you are about to start working. This is necessary so as to allow your heart and legs adjust properly. Brisk walking for a couple of minutes followed by easy running is a good way to fine-tune your body.
At the end of your work out, take a few minutes to cool down. Run very slowly or walk to the last minute. By doing this, it lessens muscle pains and improves your recovery rate.
Sign up for Fun Runs
Signing up for fun runs will give you something to look forward to. It is a great opportunity to meet other runners whether elite or beginner. One of the many things I look forward to during races is sharing insights with fellow runners. Joining races is also a humbling experience. You will meet runners from all walks of life and you will be amazed how you can learn many things from them.
Find a buddy
There are those mornings when you’re tempted to press snooze than get up from bed. But knowing that someone is waiting for you makes you jump off the bed right away. Finding a buddy makes running more pleasurable. It also allows you to be accountable to someone else. In addition, when running with a buddy, the last thing you want is to let each other down. Hence, a running buddy can help you achieve your goals.
Eat, live and breathe running
As a beginner, I know I have so much to learn about this sport such as running apparels, training programs, injuries, diet plans, etc. Magazine subscriptions are very helpful and so with browsing websites and blogs regularly. It also helps to surround yourself with fellow runners. Joining running communities is a great way to get inspired and motivated. You will be amazed at the range of abilities and ages of your fellow runners.
