Running Tips For Beginners
Running is usually one of the first things that athletes and active people think about for improving their athletic abilities – so we have put together some running tips for beginners which are simple, easy to follow and will help reduce the chances of injury.
Take a look at how many people are out pounding the streets on a run when it is sunny out. You will notice a LOT of people out running, making the most of the lighter nights. After all, it’s a lot more enjoyable and more appealing to be outside now rather than 3 months ago when it was colder and darker!
There’s a lot of common issues and injuries that can happen when you are running, especially if you are starting out or just getting back into it during the early weeks of Summer.
Just Getting Started?!
Running your first 5K (or 3.1 miles) is an exciting goal, a popular distance for first-timers and have some fun while exercising. Even if you don’t consider yourself a runner (yet), almost anyone can be ready to run a 5K by starting slowly.
If you’re feeling nervous, you’re not alone. More experienced runners get nervous ahead of races too, but many new runners worry they’re “too slow” or they will be last or not finish at all. Facing your fears and overcoming them will give you a big confidence boost.
Feel proud of yourself: Crossing the finish line of your first race will be something you’ll remember for a long time. And improving a PB (your personal best time) is a goal that can continue to stay with you as a runner. But be warned, those feelings of accomplishment and excitement can be very addictive!
Pick out the right clothes and gear: From choosing the best running shoes and knowing what to wear in any temperature or weather, it’s important to dress correctly and smart to help you look good and feel even better.
Choose a training plan that motivates you: There are many overwhelming 5K training programs available. The couch to 5k app is a wonderful way to start with – it’s full of great ways to get motivated and track your progress.
Here at Rehabletics we have been asked about how to avoid that post run stiffness and aches during the run.
Warming up is vital for everyone: you will see Olympic athletes completing vigorous warm ups before their events, and you will have seen park runners stretching and lightly jogging to prepare before the 9am start on Saturday.
Your warm-up needs to prepare you for the transition from zero to race effort. Warm up regimens vary based on the distance of the race and your race goal.
How To Avoid Injury:
The shorter the race, the more thorough the warm-up must be. If your goal is to reach a personal best, you will need to be at your own race speed right from the start. This requires a thorough warm-up to prepare you to start at that pace to avoid a slow opening.
It’s like driving your car without warming it up after it has been sitting in the parking lot for hours in 10 degree weather. It will take 10-15 minutes for your car to respond efficiently without a warm-up and it is quite taxing on the car as well. Your body works the same way.
A good warm up for a 5k run would be:
15-20 minutes prior to the race start, take 3 minutes and walk briskly gradually. Raising your heart rate and circulation to the working muscles. Then run 3-5 minutes at an easy pace and then walk briskly 3-5 more minutes.
If you run-walk, alternate running for 1 minute and walking 1 minute for 6 minutes instead of running continuously.
Your body will be warm and ready to go. Enjoy!
Strengthening Your Knees!
It’s vitally important to ensure your knee muscles are strong enough to endure training. These days, everyone thinks the answer to any problem or physical pain is to just ‘do some exercises’. Exercises are one of the secrets to ending and easing knee pain naturally. But there’s a right way and a wrong way to go about it.
If your knee is painful or swollen, the first thing you have to do is STOP the aggravating activity so you don’t make things worse.
A knee joint that’s painful and swollen could be a sign that your knee isn’t strong enough and you need to understand there’s a difference between exercising and doing exercises. The latter is what you need to recover a knee joint that hurts.
Our top tips…
- Focus on improving the strength and control of your quad muscles (the muscles at the front of your upper leg).
- You also need to consider having lower back and glute muscles that are strong and hips that move freely.
- You need to be wearing the right footwear with enough cushion to absorb shock. (the impact every time your foot lands when you walk).
Tired Of Daily Aches And Pains Stopping You From Exercise?
We speak to lots of people who come to us after battling aches and pains for months trying to run. And they have often tried a lot of other things which didn’t solve the problem…
You went to your ortho, but was just told to rest? Maybe you have tried at-home exercises but it didn’t seem to make any difference? Have you tried braces, but the pain only got worse?
My best advice if you are going through it is to get assessed by a specialist. We can take a look at your foot position. Assess your muscle imbalances, and get a program that works right FOR YOU.
Trust me, we want to get you back on the field and keep you in the field!
I am always happy to talk to you on the phone, COMPLETELY FREE OF CHARGE. I know most people do not offer that. But I would love to help you out and give you some top advice. Arrange your free phone consult with me by filling out our SIMPLE WEBFORM HERE! Or if you prefer to text me, you can reach me at (609) 933-9922.
We also have a free, downloadable E-Book for anyone interested: DOWNLOAD FREE KNEE PAIN E-BOOK HERE