If you’re just a beginner or a veteran in running, you might think that you know everything about running. The truth is, there is more to running than meets the eye. You should check out these running tips to maximize your every run and help you boost your performance.
20 Running Tips You Needs To Know
Keep a record of your pulse
1. Keep a record of your pulse every morning. You should lie in your bed for a few minutes after you wake up, take your pulse. As you progress in running, it will become slower, if you’re heartbeat is 10 times higher than the usual, your body hasn’t recovered yet from yesterdays run or stress. Take a day off, until your pulse is normal.
2. Weight regularly, while running won’t lose you that much weight since you’re loosing fat and gaining muscles. Running will consumes 100 calories per mile, and there’s more likely a 3,500 calories per pound so you can see running to lose weight will be slow unless you’re running a heavy mileage.
3. Exercise daily, the more you run the more muscle imbalance may occur. Calf, hamstrings and lower back may become short, tight and not flexible enough. You need to stretch then, and take good care of those body parts. The shins, quads and belly will be weak, you must strengthened it. Try to do three strengthening exercises, and three stretching exercise.
Eat before running
4. Always eat before running, have a good high-protein breakfast and light lunch. Running on empty stomach for at least two to three hours after your last meal. Save those carbs after you run to replenish the muscle sugar.
Drink lost of fluids
5. Always drink lost of fluids, sugar-free drinks is good to take 15 minutes before running, after that take a 12-16oz. of juices such as tea with honey or sugar, defizzed coke or others. In winter, this is great for your body.
Schedule your bowel movement
6. Running on an empty colon will decrease the cramps, diarrhea or peristalsis. Make sure you schedule your bowel movement before race to prevent this from happening.
Wear the right clothing
7. Wear the right kind of clothing, if it’s winter, make sure you have thermal underwear with several layers of cotton or wool shirts and a turtleneck. Ski mask and mittens are a must too! Bring a nylon to protect yourself from wind and wet. During summer, make sure you wear white clothes and some sort of head covering from the harsh heat of the sun.
Find the best shoes
8. Make sure you find the best running shoes and stick to them. A high-arch feet does better with narrow heel, short big toe, long second toe may need an arch support in the shoes. If the shoe fits for your running, wear it and train with it.
9. Run for 30 minutes at a comfortable pace four times a week. Your body should be able to adapt to that pace, if you wanted to test it, try running in which you can still carry a conversation.
10. Run properly, do not bounce or overstride, you also should lengthen your stride by pushing off, not by reaching out. Do not let your foot get ahead of your knee. Always run from the hips down with the upper body straight up and only used for balance. Always relax.
Practice belly breathing
11. Try to practice belly breathing, this is consciously done if you’re running for a race. Take air into your belly and exhale against with a slight resistance either through pursed lips or groan. Use the diaphragm correctly and prevents the stitch.
Run in comfortable mode
12. It takes six to ten minutes before the body temperature release the blood the the working muscles. Then this happens, you’ll experience a light warm sweat, you must run slowly until this occurs, then you can dial yourself to comfortable mode and put yourself into automatic pilot and enjoy the run.
Run against the traffic
13. Always run against the traffic, if you turn your back on the driver, you’re giving up the control of your life. Also when running at night, always wear some reflective material and carry a small flashlight.
Beware of dogs
14. If you encounter dogs, cross to the other side or the road and try to pick something that you can use to beat them. Never outrun a dog, face the dog and keep on talking until it is safe to go on.
Read your body
15. Read your body, be aware of signs of overtraining. If you’re warm up comes with clod sweat, head home and take a rest. Lost of zest, high morning pulse, light headedness and scratchy throat are signs of overtraining.
Do not run with a cold
16. Do not run with a cold, that is also another sign of overtraining. Wait at least a couple of days to rest, take a nap and recover.
Take longer nap
17. Add an extra hour when you are in heavy training, arrange at least two naps per week and take long one after your weekend run.
Always stay fit
18. If you get injured, always stay fit, you can either swim, cycle or walk for the same time you normally jog.
Change your training routine
19. Most of the injuries you’ll get is from a change of training routine, change in shoes or increase in mileage. Use heel lifts, arch supports and modified shoes and corrective exercise to help you recover before running again.
Hans Selye’s General Adaptation Syndrome
20. Simple concept of training is like Hans Selye’s General Adaptation Syndrome, when stress is applied the organism reacts, a time given to the organism and re-establish the equilibrium. Stress is applied again and the cycle continues. Each and every one of us can do different loads with different amounts of time to adapt, experiment and establish your schedule. No one is the same.
Hope you’ve learn a ton from these running tips, if you want more or you have something to share, please do so in the comments below.