Long Distance Running Tips for Novice
Runners
Your heartbeat pounds in your ears, your eyes focus straight
ahead and you only feel the thumping of your feet striding
the path as the wind rushes by.
Yes, the experience of running can indeed be described as
spiritual or poetic, but unfortunately many new runners find
the experience to be boring, painful or even the cause of
a serious injury which turns them off running altogether.
If you are interested in running for health, recreation or
to train for a marathon supporting your cause, it is wise
to take time to develop a healthy routine that will protect
your body and create an enjoyable running experience.
STEP ONE: PREPARE TO RUN
It is crucial for a runner to invest in a proper pair of
running shoes. Not doing so will put you at an increased risk
of pain and serious injury. You will also quickly notice that
a proper pair of running shoes gives you more cushion and
support which will make running easier than using regular
street shoes or those developed for another sport.
Hydration is also important for running. Staying hydrated
will help you endure the run and keep your body in prime condition.
If you are training for a long distance race you will want
to keep a log of your distance and/or time. You may also wish
to log your style of training, any discomfort or feelings
about the run if it suits your needs.
STEP TWO: WHERE TO RUN
Concrete sidewalks are NOT the place to run. Harder than
asphalt and full of cracks you should make the effort to find
a more suitable running surface.
Tracks are usually safe, but can be boring. If tracks are
the only option try taking a friend to encourage you to stick
to your routine.
Smooth dirt paths are the best option. Grass can work as
well but watch for obstructions or uneven surfaces. You can
ask local runners or a running store for recommendations for
places to run.
STEP THREE: HOW TO RUN
There are various training methods for long distance runners,
including interval training and speed training. However, for
beginners there are a few basic suggestions to get you started.
Begin every run with a warm up walk. This gets your muscles
ready to move. Take a walk break every ten minutes to rehydrate
and extend your endurance.
Don't forget to breathe. You should be able to talk while
running unless you are going for a fast run which is not usually
suitable for a beginner. If you are gasping for breath you
need to slow down. You will build endurance with time. It
is better to start out easy and build up than wear yourself
out.
STEP FOUR: HOW TO FINISH THE RUN
You should always walk for a minute or more after a run to
cool down. Stretch your muscles for 10-15 minutes within about
15 minutes of completing your run to keep them from contracting
and causing discomfort.
Ice packs or cool water on your legs will also reduce inflammation
and help keep your body in good condition for the next run.
Not taking these steps can lead to severe injury.
Enjoy your run and take care of your body and you may find
that you enjoy the mental benefits of running as much as the
physical!
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Author: Eric Choong
Please visit my website at: http://www.health-beauty-care.com
(You are granted the right to reprint this article but the
title
and content must remain unchanged and the authors name
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