Wednesday, May 16, 2012

Run, Forrest!

Hey guys! Guess what? I went running!
So far, I've gone running twice. The first time was pretty stinkin' miserable.

But the second time?

The second time was ah-may-zing. Maybe the first time in my life a run felt good.

The homework for my Couch to 5k club this week was to walk for five minutes to warm up, then run for two minutes straight. Then walk for three to four minutes. Repeat the running and walking part four times and then stretch.

Starting today, though, we're upping the running to four minutes each time. Yikes!

There was some interest in the running tips I got through my running club, so I thought I'd post some of them today. They'll be after the jump!

The two tips I have from my own (tiny bit of) experience so far?
1. Pee before you leave your house.
2. Make sure you have a rockin' playlist for motivation.

Anyone else out there trying out a new physical activity? I know I felt as foolish when I started Zumba, and I loove it now, so hopefully I'll get there with running!

These were the tips handed out at my first running club meeting. She said they were collected from all over the place--websites, runners she knows, etc. I know there's a lot, but I hope they're helpful!

Motivation tips

1. Sign up for a run as soon as you feel almost ready for it.
2. Find a committed running partner, or join a class. It is easier to motivate when you have someone else counting on you.
3. No matter how skilled you become at running, there will always be hard days. There will be days when you surprise yourself at your endurance too!
4. It gets easier.
5. Not every run is going to be a good run.
6. Do not compare yourself to other runners. Each body is unique. Each day is unique for each runner.
7. Don’t think too much about it or you may not do it.
8. Do not expect every run to be better than the last one. Some of them will hurt.
9. Even a bad run is better than no run at all.
10. If weight loss is a goal for running, do not be disappointed if this does not happen immediately.
11. Focus strongly on getting through the first three weeks. Your mind and body will find it much easier after three weeks.
12. Don’t overdo it. That can lead to injury or soreness that will make it more difficult to get out there and run again.
13. Each extra pound you lose makes running a little easier

Nutrition tips

14. Make it a habit to drink several glasses of water throughout the day. Stay hydrated.
15. Avoid eating spicy foods before a run or the evening before a long run.
16. To aid recovery, the most crucial time to eat and drink is the hour after you run.
17. Consume quality calories. Lean proteins, fruit, vegetables, nuts and whole grains are best for a runners body.
18. Running is not an excuse to triple your calorie intake!
19. Avoid eating right before a run. If you must do so, chose a banana or handful of nuts.
20. Don’t rely on energy drinks or energy bars for nutrition and energy boost. A balanced diet is far more beneficial to overall health.

Injury prevention tips

21. Do not run two hard days back to back
22. Ice aches and pains as soon as possible, never longer than 20 minutes at one time.
23. Pay attention to your form. Run lightly to decrease the impact on your body.
24. Warm up prior to a run by walking then gradually increasing speed.
25. Stretching after a run is always a good thing. It soothes the muscles and increases flexibility.
26. Keep toenails trim enough so they do not jam into your shoes.
27. Be careful about running on trails that are constantly on an incline or decline. It is hard on the joints, especially the knees.
28. Race day is not the right day to try new shoes, clothing or food.
29. Invest in proper running shoes. Invest in the right shoes purchased at a running store, fitted by someone who is knowledgeable about running.
30. Always listen to your body, not the predetermined schedule.

Training tips

31. At first, keep your runs short and slow to avoid injury and soreness so you do not quit.
32. If you are breathing too hard, slow down a bit until you feel more comfortable.
33. You can never run too slowly.
34. The closer your initial runs are to your home, the higher likelihood you will have to keep it going.
35. Set realistic short term and long term goals
36. Soreness one to two days after a run is perfectly normal. Think of this as the “good hurt”.
37. There is no shame in walking.
38. Four laps around the local high school track is equal to one mile.
39. Vary your training routes to avoid boredom.
40. Push through the tough periods by focusing on your breathing, the sound of your footsteps or listen to some great, fast-paced music.
41. Practice running harder at the last part of your run.
42. It’s not the distance (duration) that stops you; but the speed.
43. Do abdominal breathing to get rid of side cramps.
44. Forgive yourself. Overambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it.
45. Mix up your training plan. Make sure your plan isn’t to heavily focused on one thing.
46. Beginning runners should try to run three days a week.

Weather tips

47. Dress for weather that is 10 degrees higher than the actual temperature.
48. Run early in the morning or late in the afternoon to avoid mid day exposure.
49. In the winter, dress in layers and keep your ears protected by an ear band.

Safety tips

50. Try to keep your eyes focused on the ground 10 – 20 feet in front of you.
51. Always have identification on you, just in case.
52. Don’t assume that cars can see you.
53. Pay attention. Be aware of your surroundings, including other people.
54. Run against traffic.
55. Let someone know that you are going for a run, where you are running and approximately how long you will be gone.
56. Carry some identification, ID tag, ID bracelet or even some sort of card with name and phone number of someone who can be contacted, just in case.
57. Run with others when you can.


Amy said...

YAY!!!! So proud of you!
I loved all of the tips too! So stinking helpful!
I went running Sunday and haven't gone again...woops.
So what is the training schedule they have you on?

Lin said...

Go you! I dont run, like ever, but if I ever start these tips are definitely going to be put to use :)

Alyx said...

these are good tips!!! glad its gotten better for you!!

Leslie said...

You go girl!!! That Forrest Gump picture just made this entire post complete. Perfect imagery :)


Related Posts Plugin for WordPress, Blogger...