6 Running Tips for Beginners

You did it… You mentally decided to start running or your co-worker talked you into some 5K. Congratulations you made the first step to a healthier YOU and a lifestyle that will keep you living longer and be more productive.

Each year thousands of new runners hit the road or trails. The advantage of running is that it’s an easy sport to break into because of the low cost of gear and the ease of being able to run pretty much anywhere. You have a pair of shoes?… then you can run! With this comes some disadvantages. Typically runners are not physically or mentally ready for the new healthy hobby which can lead to injuries or mental burn out.

Below are 6 tips that will help you to over come some of these running disadvantages.

Sign up for a race… Having that event on your calendar gives you something to work towards and make you committed to that event. When you have money vested then you tend to not miss workouts.

2. Shoes… Just because you have your old pair of High School running shoes that were cool in 1995 doesn’t mean you should run in them. Most injuries can be avoided by getting a proper fit by a local shoe shop expert. Salt Lake Tri Club has partnered up with Shoes shops along the Wasatch front that can give runners a proper running analysis to make sure they get in the correct shoe. Typically shoes should be replaced every 200-500 miles. The range is large because everyone wears the shoes down differently and each shoe is unique on how it will wear down. Talk with your local running store to determine if now is a good time to replace your shoes.

3. Warm up… Warm ups are one of the best ways to avoid injuries. Know the different types of stretching . Each run should start off with an easy jog or walk and some dynamic stretches and end our workout with a nice cool down and static or active stretches.

4. Group or Partner… Find some one to run with or a group to run with… Doing this will not only make you keep going but make running more enjoyable. A 2012 study asked participants to ride a stationary bike. One group rode a stationary bike alone. Another group rode the same stationary bikes with a partner. Those who exercised alone did so for only 10.6 minutes. The participants who rode together lasted for 19.8 minutes. Simply having a partner participate resulted in 87% more exercise!

5. Find a Coach or Plan… Having a plan to guide you each day is like a blue print for a home. A coach or a plan can help guide you to your event with the correct amount of fitness and can also help adjust your plan for unforeseen events like sickness or injuries. Coaches can also be a great resource for questions you have on running form, where to buy your next shoes, or general running tips.

6. Recovery… Don’t under estimate the power or rest and recovery. You are human and not a robot your body needs time to repair and replace. Fight the human nature to always be doing “More” and “Faster” and give your body time to build so you can avoid injuries. Here are some useful products that can come into hand when you need to get some extra love on those muscles. Foam Roller: http://amzn.to/2wBFsmd Ice Packs: http://amzn.to/2vyFXka The Stick: http://amzn.to/2hEHIGS

I hope these tips help to keep you going in your running adventures. Understand injuries do happen things wont always go your way. So stay positive and find a way to get them fixed or work around them. That’s what makes us athletes, our ability to find a way to win!

Have fun 🙂

Coach Duckworth