Running is truly a complex sport, even for the experienced runner. To improve your workout it is wise to create a custom running program. Your program should include your running schedule with dates and times, your warm up and cool down, your desired distance, incorporate a variety of other tips for the in-between stages.
Whether you run solely for your weekly fitness or training for a marathon, there are some universal tips to keep in mind. Here are some good places to begin:
- There is no one program that will work for every runner, so find one that works for you. Consider your body’s specific needs to avoid injury and exhaustion. Incorporate a variety of intensity levels via various distance, time and surfaces. If your work and personal schedule is busy and hard to budge make sure to specifically schedule your runs each week. When we are busy and make the general “I’ll run three times this week when I find the time.” statement we often don’t find the time.
- To avoid extreme weather or to just mix it up a bit, consider a treadmill. Your muscles will respond a bit differently to the treadmill, but your overall workout will have the same benefits.
- Check your running form throughout your run. You may start out with proper form but “zone out” somewhere along the way. There are many different techniques that will help to maximize your run and prevent injury. Find one or two that is comfortable for your body. Check in every ten minutes during your run to make sure that you are holding your form.
- Wear the proper running attire. For warmer weather, under armour compression shorts are a good choice. Pants may be better in the winter. You can shop online for discount athletic wear to find good deals.
- Stretch before and after your run. Stretching helps prevent injury and keep your muscles loose. Hold each stretch for at least 20 seconds per repetition. Keep in mind that the goal with the pre and post stretching is not to overstretch or strain your muscles. Only stretch to where your body is comfortable or you can create injury.
- Pay attention to your pain. There are two types of pain-the “good pain” that means you are working and stretching and the “bad pain” that means something isn’t working. Do not ignore “bad pains” or you risk permanent damage and injury. If you have shooting or consistent pain in your hips, legs, hamstrings and Achilles tendon consult your physician.
- Muscle cramps can occur for a variety of reasons. Thankfully they are easily combated through proper diet, stretching and running technique.
As you develop as a runner you will learn your bodies do’s and don’ts. Never stop your reading and research for the latest tips and tricks.