Introduction: Running Tips
As passionate explorers, we’ve always loved the great outdoors. The fresh air, dreamy skies, and change of landscape can really inspire you to run. While running is essentially a simple workout that requires no equipment and no specific place to do it, it is more than just moving forward. Your shoes, form, posture, and movement can impact the results that you wish to achieve from this exercise.
We’ve done our bit of research to collect some running tips that could help you improve your routine:
10 Best Running Tips to Help You Become A Better Runner
Have A Plan
Whether you want to hammer a 10K marathon or run just for fitness, you need a well thought-out plan to follow so you take it seriously.
If you’re running casually, plan to do it for not more than 30 minutes every day, preferably early in the morning so you feel energized the rest of the day. As for a race, you will need to have an objective in mind, and you could turn to a running coach for a bespoke plan that could help you train better.
Buy Quality Running Gear
If you want to up your game and minimize the risk of injury, good running shoes and clothing form the most important part of your workout.
If you’re running outside, you would be running up and down the sidewalks, in the park, maybe up the hills, rocky terrains (if you’re adventurous), and other different trails, so you can’t really rely on a pair of sneakers or regular sports shoes to take a beating.
You might be reluctant to buy a slightly pricey shoe, but trust us, it’s a real good investment that will last you a long, long time.
Get the right size and fit so your ankles don’t hurt and you don’t find yourself stopping every ten minutes to lace up.
Plus, you don’t really have to get yourself a high-tech pair. Make sure the running shoes are lightweight, but well-conditioned with cushioning that can propel you forward smoothly, and exterior construction that makes it waterproof, rugged, and still breathable.
Apart from running shoes, it’s imperative to wear comfortable, quick-drying clothing with chafe-free seams – be it your T-shirt, running shorts, or capris/leggings. We recommend wearing special running tights or pants made from technical fabrics and ditching the heavy trackpants or joggers that can weigh you down.
Download A Good Running App Or Use A Smart Watch
One of the easiest and best ways to get the most out of your run, is by tracking your progress via a running application installed on your phone.
You can simply use these apps to set your goals, train accordingly, and track your progress – distance, speed, calories burnt, time.
Another way to do this is to wear a smart watch that has a reliable fitness tracker which can later be synced to your phone to save your progress.
If you’re just starting out, remember that you must always start slow and build up gradually for your body to get accustomed to the new routine.
Try running five minutes, walk for five, and so on for a total of thirty minutes. You can leisurely increase this as per your stamina. You can even weave in a bit of running in between your work or study sessions instead of doing the workout all at once.
Walk During Long Runs
Here’s a running tip that goes a long way (quite literally): You don’t have to go X kilometres without stopping; slowing down can actually give you the energy to speed up.
Periodic walking is known to actually improve your running rhythm and reduce fatigue. Try taking a 1 minute walk after every 5-6 minutes of running.
Strengthen Your Body
Strength training is a significant part of any workout routine and this is a running tip that’s often overlooked: Strengthen your core and you can increase your running efficiency.
Do push-ups, weight-lifting (start with lighter dumbbells and then move on to deadlifts), squats, tricep dips, and lunges twice a week and in the right form so you don’t injure yourself. Allow your body to rest and recover well.
Change Your Running Route
Monotony can mean less motivation. We’re creatures of habit, but as a runner, your routine can be the same, but your route should change every now and then.
Varying your trails can build resilience, both mentally and physically, and help you embrace the uncertain. And of course, it’s way more exciting!
Run At Your Own Pace And Breathe
This is a running tip that could really enhance your performance, provided you follow it sincerely.
Rhythmic breathing can help coordinate your foot strike with inhalation and exhalation and the best way to do this is by using your diaphragm. Inhale from the belly to your fullest potential so you have more oxygen to work your muscles, and exhale from your mouth.
Secondly, you don’t have to sprint. Running isn’t about speed, it’s more about endurance. Dictate the pace to your body yourself.
Sneak In A Post-Run Workout
Your body needs to cool down after all the warm up and running, bringing your breathing rate back to normal, and this way, you can avoid muscle soreness.
Indulge in a good five to ten minute stretching routine to help your muscles get the blood flow they need to repair any wear and tear experienced during the run.
Refuel, Hydrate, Rest
Our last but most important running tip to you – Running requires a tremendous amount of energy so your body requires the same amount of replenishing (or maybe even more) to keep you ready for the next run.
Your diet should consist of a good amount of carbohydrates and protein, and vitamins or supplements for overall immunity. In addition to food, you should drinks lots of water to replace the lost fluids.
After a strenuous workout, your body needs at least 20 hours to reboot. Rest days make running days possible!
These running tips should keep you #ReadyForAnything.
• What are the 3 tips for beginners to running?
If you’re a beginner looking to amp up your fitness game by running, here are some beginner tips you should know:
A. Run at your own pace – Firstly, do not run every day. This can result in shin splints or injuries. Run alternate days and take one minute walks after every five minutes of running so your body gets used to the workout.
Do not sprint, it’s good enough to jog and maintain the same speed throughout.
B. Include a good strength training workout – Your body needs variety to reach a certain level of fitness, and core exercises can build your stamina and strength for the same.
C. Wear the right running gear – Buy running shoes that are flexible yet durable and offer cushioning and support. Your running wardrobe should consist of functional T-shirts, running shorts, trackpants or leggings that fit snugly and still allow a good range of motion.
• What are the 5 basic skills in running?
The five basic skills in running are with respect to your form and movement: A. Arm position – Let your arms be relaxed and close to your body so your chest is open to breathe easily.
B. Straight back – Do not hunch. Keep your shoulders rolled backwards and under your ears.
C. Stride – Your feet must land directly underneath your body and your knee can be naturally bent, without extending beyond your feet.
• Which dress is suitable for running?
It’s best to wear moisture-wicking T-shirts and lightweight running pants that allow you to move freely.
• What do female runners wear?
It’s good to wear a singlet or sports bra over running shorts or lightweight capris/leggings.