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Running Tips For Beginners – Avoid Injuries And Improve Your Health



Running is usually one of the first things that people think about if they want to get a little bit fitter, lose some weight and feel healthier – so we've put together some running tips for beginners which are simple, easy to follow and will help reduce the chances of injury.


The next time you're out driving, take a look at how many people are out pounding the streets.

You will notice a LOT of people out running, making the most of the longer 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 are a lot of common issues and injuries that can happen when you are running, especially if you are just starting out or getting back into it during the early weeks of Spring. As with easing and ending other pains, there are things you can be doing to ease your pain naturally without painkillers or surgery.


Getting Started

Running your first 5K (or 3.1 miles) is an exciting goal, a popular distance for first-timers and the perfect way to get in shape 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 sport bras to knowing what to wear in any temperature or weather, it’s important to dress correctly 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 – it’s full of great ways to get motivated and track your progress.


We've been asked how to avoid those nagging aches at the start of the run, as well as that post run stiffness. The answer is a good WARM UP!


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 for their Saturday training run.


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 20 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!


For more info or help getting started on a training plan specific to YOU, give us a call @ 504-407-3477! Schedule your free consultation today!



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