Tips For Beginner Runners
There’s no quick fix if you want to perform well as a runner. It is commonly believed, that after just a few runs, you will start noticing a wide range of benefits, such as increased strength and endurance. However, there is slightly more involved in improving your running ability than running alone. A proper running technique and a strong commitment will also help boost your performance. This is typically where beginner runners need some assistance.
With that in mind, we are going to share some of our favourite tips for new runners, which will help them become better, more effective runners:
Use Your Common Sense
Before heading out for your first run, evaluate your situation. Check your route, the weather, and ensure you have all the right running gear. When you are running on an unfamiliar path, it is important to slow down slightly. Keep your eyes open for any bumps and large cracks in the pavement as you don’t want to twist your ankle on your first run. It can help to explore new routes when it’s daylight and the weather is clear. Therefore, if you get slightly lost or reach an unsuitable running path, time is on your side to allow for a detour.
When running, make sure you make yourself visible to others, especially drivers. Wear bright-coloured or white clothing with reflective strips on. If you’re running at dusk, night, or early in the morning, it is a good idea to wear a reflective vest This will ensure you are easily seen.
Consistency is key. If you want to improve your overall endurance and aerobic capacity, it is important to train consistently. Gradually build up your mileage and aim for at least 3 running sessions a week. Once you get accustomed to this new habit, you can increase the duration and frequency of your runs, but make sure you do this slowly to avoid injury.
If your goal is to run further, then you need to get more mileage into your week, but this needs to be pursued with caution. After a few weeks of getting used to running regularly, you can add 5 to 10 minutes, or 1-2k to your weekly plan. This may seem like a modest increase, but in a few months, you will be running much longer and further than you ever thought possible. It is better to increase the distance you run in a sustainable and slow manner, to ensure gradual improvement that is maintainable.
Fuelling appropriately is also important to consider. You need to take on plenty of fuel before each running session. It is recommended that about 60% of your calorie intake comes from complex carbs as they are released gradually, giving you more energy for longer, but, be aware, if you overload on simple carbs, you risk facing a sudden drop in your energy levels.
Nuts, seeds, sweet potatoes, and whole grains offer the ideal type of carbs for your body. Protein and fats should also be obtained from lean meat, such as chicken or fish. However, it is also important to include plenty of iron rich foods in your diet as well as a wide variety of fruit and veg. A little bit of everything and variation is ideal.
This is something that can be easily underestimated. Try to make sure that you have at least one rest day a week. This gives your body enough time to repair the micro tears within the muscle fibres that have been broken from running. However, instead of doing nothing and sitting on the sofa all day, consider doing a few slow yoga exercises and going for a short walk. This can help keep your body moving ready to go again tomorrow.
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