The running tips outlined below are for street running, which is exactly where you want to run if you are training for an organized race. To maintain continuity, a treadmill is an alternative to running in inclement weather. A training program is essential with a schedule to prepare for a run, whether it is a 5K, 10K, half marathon or marathon run.
The following tips will ensure that you are well prepared for a run:
- Get a full physical to ensure there are no health issues that will have a negative impact on your training.
- A good pair of running shoes is an investment in the success of your running endeavors, so take the time to do the research and find the best pair of running shoes you can afford. Poor quality running shoes will put you at risk for injuries.
- Adequate hydration during running is critical to your health. Avoid running during the hottest time of the day to avoid dehydration and take in plenty of fluids.
- A good diet including complex carbohydrates is essential when embarking on any physical training. Examples of complex carbs include fruit, vegetables and dairy products. Avoid the simple carbs which are contained in sugar, sodas, pastries and snacks.
- Replace lost electrolytes with sports drinks to aid in the recovery period after a run.
- Dress according to the weather in loose, comfortable clothing
- Set a realistic goal and move the goal posts when you have reached your target.
Training strategies of experienced runners:
- Cross training by incorporating different types of exercise and a combination of more than one in your training, for example, aerobics, weight lifting, jogging, swimming, walking, bicycling, skating, skiing.
- Include distance running ranging from 1 mile for beginners to 12 miles for more experienced runners, in your running program.
- Take cardio walks at a pace fast enough to get the lungs working hard, while swinging your arms at chest height, as if your are running.
- Pacing is running at a pace which is natural for your fitness and stamina. Pace yourself and speed will follow. As your endurance and stamina increases, your speed will improve.
- Longer runs allow you to progressively increase your endurance and presents a challenge when you are ready.
- Rest days are important for recovery and rest to prevent injuries.
- Stretching is of paramount importance before and after every run to warm the muscles and cool them down after a run. Stretching should be done the day after your run to prevent acid build up and muscle cramp.
- Racing in a competitive environment with other runners in an organized event, such as a half marathon or marathon, to achieve your ultimate goal, takes time, effort, endurance and patience.
- Strength training, twice a week with light weights while training for a race will strengthen your muscles. Heavy duty workouts should only be done during periods between racing.
The above mentioned running tips will get you ready for serious racing. Your body will let you know when it is ready to be tested to the next level, so don’t push it. Take it easy and join the world of running enthusiasts.