Running is a versatile sport that don’t requires much time but need lots of effort and by having these running tips at the palm of your hand, it may even be effortless to you. Although the countless running tips available, one of it is to eat healthy, there are other factors that take into account when it comes to running.
If you are just a beginner and are trying to keep fit by running or need some running tips, I’m sure there are a few questions in mind like the importance to stretch before a run, the most common running injuries, the most important beginner running tips, and whether or not you should try walking briskly or jogging first before you do any running.
Is it Important to Stretch Before a Run?
Is stretching included in the list of running tips? There are a lot of controversies going on about whether to stretch before a run is of much importance. According to studies, it doesn’t make any difference if you stretch or not before a run as stretching won’t affect your risk of injury. The American Academy of Orthopedic Surgeons has made a study saying that injury rates were 16 percent in both groups. The groups are divided into runners who usually stretch with the no-stretch group and non-stretchers were randomized to the stretch group.
That is evidence that to stretch before a run should not be added to the list of running tips but I’m sure you know that there are benefits that you can acquire if you were to do some stretching. Besides choosing the right running shoes, the benefits of stretching include reduced muscle soreness after running and even better athletic performance.
The 2 Important Beginner Running Tips
Running Tips 1: Even if you are 50, it is never too late to start running.
– Running is a much valued sport as even if you are not competing, you can have the benefits to yourself as it will make you have more energy, decrease your chances of getting a heart disease, decrease the rate of you diagnosing with cancer, improved sleep and feel more rested and it will make you lose some weight.
Consult your doctor.
– Before you begin any running programs, workouts or routines, it is preferable that you were to consult your doctor. This is important especially if you have conditions like being overweight, heart problems, completely untrained, breathing problems, chronic fatigue and if you are above 40. It’s better to get yourself checked and sees if you are fit enough for running.
Try Walking Briskly or Jogging If You’re New to Running
If you are new to running or want to pick it up as a hobby and find that you will have soreness on your first run, these are some of the golden running tips that you will benefit from. You may want to start at a slow rate and try walking briskly or jogging first. Besides being a popular form of exercise, walking is also the easiest. Although you may think that walking do not really benefit you that much, but with these few tips, you can actually burn the same amount of calories if you walk twice as long as someone who is jogging.
Keep these few running tips in mind and rest assured you will notice that walking will be as challenging as running too. Firstly, you can start by keeping your elbows at a 90-degree angle and do make sure to swing your arms back and forth in a natural motion for added intensity. When increasing your walking speed, you can take shorter and quicker steps. To breathe easily, get a good posture by standing up straight, as it will put less stress on your back, shoulders and neck.
If you are wondering how fast you should be brisk walking, it should be enough to cover at least 3.5 miles an hour. You should monitor your intensity during your walks and try simulating as though you are late for an appointment and set that pace throughout your workout but make sure you walk long enough for at least 30 to 60 minutes. You may want to add some challenge to your walking workouts by walking up a hill, speed walking or even jogging to boost up your routines.
The 5 Most Common Running Injuries
Although with running tips available, it is possible for you to have injuries while running and there are also 5 most common running injuries that these athletes may face. The 5 most common running injuries known to runners are the Achilles tendonitis, chondromalacia or known as Runner’s knee,, plantar fasciitis, shin splints.
Although running injuries may last you for only a few weeks, most of them are preventable if you take the necessary precautions. Some of the running tips that you can use for prevention are things like strengthening and stretching your leg muscles, wearing the proper running shoes and have proper rests days when you are tired.
I hope that these running tips or advices are of great help to any running program that you have started on. It is best that you start slow so that you can avoid the common injuries that you may face when running. Take these running tips and gain enough confidence and who knows you might even sign up for a marathon.