Guest Post: Running Tips For Beginners

The beginning is always the hardest. But once you start you’ll forget how hard it was. Almost all runners have similar stories from their beginnings: they almost died in the first two hundred meters, and then it happened by chance that (considering that they are still feeling alright) they become long-distance runners, and today those moments remember with a smile on their faces. Whether you start in order to lose weight, be active, you want to do something about physical activity, or because of something else, running is the simplest, most natural and least expensive way to secure yourself a permanent good feeling. Here are some tips for this.

Start with walking and short running

Do not go fast because you will burn more quickly. Here’s a rule – slowly but surely. In this way, you prepare your body in a collision and at a certain point, you will feel when it is time to run. This will also keep you from injuries. Start with a slow addition of running to your walk. Walk four or five minutes, then add running to walking, but so that every time you refresh while you walk. Even those experienced runners are recommended to introduce parts with walking.

Listen to your body – what does it say?

Once you learn to listen to your body, you become a coach to yourself. It’s completely normal to feel pain or fatigue in the muscles, but take care when or if during or after running experience mild dizziness, pain in the chest, legs or back happen. In this case, continue to walk or stop training and rest until the pain stops. Over time you will learn to listen to the signals your body sends, when it’s time to stop, and when you can continue. You will have to pay more attention to what you eat. Some habits might have to change. Make sure you are eating light and healthy meals which are in accordance with your new physical activity.

Slower at the start – faster at the end

It is important to slowly build the base, your pace, and you will quickly get to full enjoyment in running that will later be easy. To ensure yourself a constant progress, it is better to run three to four times a week for 30 minutes rather than two hours twice a week. And that is why it is important to have a proper plan that will gradually lead you to larger distances and build your tempo. When you finish training, and you say to yourself “maybe I could have a little more” – it’s a sign that you’re running the right pace.

Heating and cooling

Heating is important because with that you are sending a clear message to your body that it is preparing for physical activity. The heart and legs are getting ready to move. Ideal heating is when you run a little bit, and then walk, and so on for a few minutes. When you are finished with your workout, do not stop suddenly, but slow down completely, and end up by walking. Be sure to stretch. Heating and cooling are important because those reduce muscle pain and possible infection, and in that way, the whole body constantly works to prevent injuries.

Set a goal and watch your real success each day

Having a goal in most cases is a safe way to persevere. If you specify the goals and timeframes, you have a clear time vision, a clear motivation, and responsibility towards yourself and your given word. You open a circle which, when you close it, brings you an amazing feeling of your own achievements. With that, you will find yourself in one of the best and most important project which aims to: health, good feeling, self-confidence, self-management, sometimes a team work, some weight loss, a change, new experiences and new people.

Change the surface where you run

Runners usually have a strictly defined path where they run. The best solution for a beginner is to simply change the running tracks. Soft surfaces are not always the best. Treadmills seem softer and therefore safer, but they also have disadvantages. Earth tracks for running are generally uneven, may have holes and other obstacles, which can be dangerous. Feel free to change: sidewalk one day, the next day a paved road, a dirt road on weekends etc.

The rule of 10%

Add as much time or distance as you need to improve your form and save yourself from injuries. But be careful, do not increase the time or the running speed for more than 10% per week. If you run 90 minutes this week, next week run 99 minutes.

We hope the tips above are helpful, but you have to bear in mind that all you really need is the will which serves as an incentive for every action of yours. Where there is a will, there is a way for everything and you will be ready for every challenge that may come across.

Vanessa Davis is a 32-year-old fitness enthusiast, mother of two and content writer at www.diet.st. She’s originally from Long Island, New York, and when she isn’t cooking up some new health and fitness article, she enjoys doing yoga and figuring out new, delicious organic-based recipes for herself and her kids.

Guest Post: Why Every Runner Needs Proper Cross-Training

So you want to become faster this year? What should you? Most people simply start running more. However, unless you’re an elite athlete, you don’t really need to run more than three (or maybe four) times a week.

So in addition to running, you should do some proper cross-training as well. Cross training will surely keep you motivated to get all of your workouts complete. There are numerous advantages of cross training, including (but not limited to) avoiding burnout and injuries.

What’s more, if you start focusing on a completely different group of muscles (that you may not work enough when you’re running) will ensure that you will become a better and stronger athlete from top to bottom.

But is every cross training technique helpful? As it is with anything in life, cross-training has its downsides. So before you start hitting the gym, you need to ask one question – does this exercise involve moving your pelvis?

The Proper Movement of the Pelvis

This is simply the most important part of healthy running. The frontal and transverse planes of your pelvis need to move properly (it moves sort of like a seesaw, from side to side).

If you spend too much time on exercises that hold it still, you’ll eventually start moving more slowly and become more prone to injuries. Also, keep this in mind – your brain memorizes movements. So if you manage to strengthen your muscles and learn all the right movements, then you’ll be both strong and mobile enough to run better.

Naturally, if you want to cross-train properly, you need to make some serious lifestyle changes, including changing your diet, timing your meals and getting used to careful meal prep.

But let’s get back to the topic at hand – first you need to learn about the right exercises – because if you learn and practice the wrong ones, even if you manage to strengthen the right muscles your training will still be useless. So let’s look at a short list of some cross-training activities, and see how they’ll help you become a better runner.

Why Every Runner Needs Yoga

  • The Big Benefits

Yoga can improve your strength and mobility, especially of your hip joints and core, especially in warrior poses and sun salutations. And if you pay special attention to all the different kinds of movement your pelvis makes, and allow it to move more, yoga will be even more effective.

  • The Possible Downsides

While there are no huge downsides of yoga, you don’t actually need to spend more than two to three hours a week practicing yoga. Only a small amount of it will do the job – so don’t overdo it.

Why Every Runner Needs Swimming

  • The Big Benefits

Freestyle swimming is great for runners for one main reason – it helps them line themselves up from foot to head. But you’ll maybe have to consult a trainer; because you’ll need to do everything properly (proper freestyle involves rolling side to side and lengthening one side first and then the other).

  • The Possible Downsides

However, the effectiveness of swimming mostly depends on what stroking technique you use. For instance, some strokes that doesn’t involve a lot of turning like the butterfly and especially breaststroke are actually not beneficial at all.

Why Every Runner Needs Strength Training

  • The Big Benefits

Most strength enhancing exercises involve spiral movement, balance and of course, turning – all of which are essential to running. And when it comes to pelvis movements, one great exercise for this is pulling a cable and creating resistance while you turn – this will move your pelvis a lit and strengthen your core.

  • The Possible Downsides

On the other hand, you need to pay special attention to small details, because training on machines that don’t move your pelvis at all can be bad for your running abilities. So before you start using certain machines, you’ll need to evaluate the equipment and learn what it does for your body.

Final Thoughts

Those are just a couple of reasons why every runner needs strength training. So what do you think about our list? Do you maybe have a different cross-training routine? If you do, you should definitely leave a comment in the section bellow and share it with the rest of us.

Vanessa Davis is a 32-year-old fitness enthusiast, mother of two and content writer at www.diet.st. She’s originally from Long Island, New York, and when she isn’t cooking up some new health and fitness article, she enjoys doing yoga and figuring out new, delicious organic-based recipes for herself and her kids.

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