I thought I would do a post on Running Tips...who doesn't like to hear some good tips and tricks to become better!
Here our some tips that I have come across and follow when I'm running:
(1) Your running technique is just as important as your breathing technique.
(2) Start slow, take short timed walk breaks in-between your run.
When you first start out, you may notice your out of breath quite frequently. This is totally normal and will get better the more you run. Remember though if you wait more than 3 days in-between runs, your exhaustion sets in sooner, i.e. after .15th or .25th of your first mile. I would say try to run every other day and when you get to the last .10th of a mile, sprint as fast as you can! It will help you be able to run faster...slowly over time. When I run I try to take a 20-60 second break when I get to mile 1.15 and again at mile 2.15. I have noticed at these markers I can pull out a faster pace when I time my breaks and mentally give myself a goal.
(3) Get your ladies a good sports bra!
The last thing you need to worry about is the sisters flopping around while your running. Plus, when your running it's painful to have them bouncing around town while your trying to focus on breathing and not dying! I like super high compression sports bra's.
(4) Make sure your feet have a great SHOE!
Running takes a toll on your body and it's super important to make sure you are supporting your heels, ankles, and arch with a proper shoe. It can affect everything from your foot to your knees to your hips and back. Your shoes affect your entire BODY so make sure you get a great support and stability. My fav's our:
(5) Music, Music, Music!
Whether you create a playlist or listen to Pandora (like me :-)) It will make your run so much better. I personally like an upbeat, fast, 'jammin' out' type run, but others may prefer some oldies but goodies. Whichever kind of music you like, make sure you have your music as it will help keep you motivated along the way.
(6) Get a good running app. I have tried several different types and they all typically do the same thing:
Whatever you choose, make sure it has GPS option with time, pace, and voice feedback capabilities.
(7) Sign yourself up for 5K's on the weekend (or when you have a day off).
When you have to be accountable to yourself, your more likely to push yourself during the week. One of my good friends did this, so I decided to try it and now I love running 5K's. It really makes me keep myself accountable during the week and on the weekends, and keeps me from going out to eat and drink! 5K's also keep me pushing myself on my weekly runs to make a better time. I use them to push myself harder each and every day. With the money mostly going to charity, I would rather give up shopping to run now! I never would have said that 2 years ago.
Make sure you ask some friends or your significant other to come with to cheer you on. It makes a huge difference while your running. When I see Bob along my trail it motivates me to keep going strong and smile pretty for the camera :-)
(8) Include Strength Training in your weekly workout schedule.
To become faster, you need to build the muscles in your core as well as legs. Get your squats in with a 20-25 lb. weights and use 15-20 lb. for all other leg training. After a couple of weeks you will start noticing your body slim down as well as build muscle in areas you never thought would look tight! I promise!
Since up'ing my strength training I have noticed the ability to run faster and go longer. And, I am finally getting comments from people noticing a difference. I really try to get a great core workout in touching all areas like legs, arms, shoulders, and booty.
(9) Eat healthy, well-balanced meals; skip the processed foods and make sure your getting your protein.
Within 30 minutes after working out you need to get some protein into your body. I use a random protein powder that is all right, it tastes powdery and fake, but I cannot wait to try AdvoCare's brand. After working out your body needs that protein to start repairing the damage caused to your muscles. Without it, you will notice your body doesn't heal as fast nor does it respond as quickly to the change your forcing into.
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| Make sure your getting your vitamins! |
VITAMINS, VITAMINS, VITAMINS...make sure your getting your vitamins in for the day, too. It's super important to replenish your bodies vitamin deficiencies. I really like AdvoCare as they come in little packs that tell you exactly when to take them during the day. Also, they are super convenient and I take them 'to-go' all the time. My hair and nails have been growing like crazy and my energy is through the roof! I've even given up coffee, which I never thought could happen and my allergies have subsided. (I am not paid to say these things, I just love the products and have become a distributor and now I get a great discount, ask me how you can too :-))
Some say using an App to track your calories is a great way to hold yourself accountable. I think it's a great idea...I just don't always remember to do it and I end up forgetting for days :-/ If you like to track, GO FOR IT! It will help you.
(10) Last, but not least, get yourself a Polar watch.
The greatest things about these Polar watches is the ability to watch your calories burned throughout any workout! It tracks by your age, body height, weight and heart beat. The faster your heart-rate, the more calories you burn. Not rocket science! :-D
I push myself harder now that I have my watch than I did before. If I can see I am close to burning 700 calories at bootcamp, then I will push myself super hard just to reach my goal. Best money I've spent. I got Bob one for Valentine's Day, so you can always put it on your wish list from your honey!
It sucks some days. I know. It's hard. I know. It feels like your not seeing results. I know. All I can tell you is...KEEP GOING! Don't give up.
That's it folks...my top 10 running tips! Hope you've enjoyed. I'd love to hear your thoughts...so leave me a comment! If you liked my post, go 'Join This Site' link along the right-hand side.
Found this great article, it has a few good tips as well :
"How Fast Should Beginners Run?
By Karen Janos • For Active.com
Many runners struggle with their pace and how to run faster. If you're a newbie runner and aren't sure how fast to run, don't worry. Most experienced runners feel the same way, and many of them do not incorporate speed work into their training properly. Many of them end up injured, burned out or with no noticeable difference in their speed.
To avoid these common problems, here are the basics of how to incorporate speed work into you training for the best results.
Find the Right Pace:
First, work up to a running base of 30 minutes at an "easy" pace. What's an "easy" pace? Well, an easy pace is when you can carry on a conversation with someone while running without gasping for air. You can speak in sentences, not just yes or no answers. You should not be able to sing comfortably for any extended period of time. If you can sing, you need to increase your pace a little.
Once you've reached 30 minutes at your easy pace, you should aim to run at that pace for most of your training runs. Running at an easy pace several times a week allows you to focus on good form, helps your muscles learn to burn fat more efficiently, and teaches your lungs to utilize oxygen easier. These easy runs are essential to building your endurance, and to maintaining your strength. Do not make the mistake of thinking these runs are not helping you become a better runner.
As you gain more fitness, you may feel the desire to increase your speed. If you do, add one faster run per week. As you improve you may add two faster runs per week, but don't push it. It is essential that you not overdo faster runs, as you risk injury or burn out. Also, make sure not to do your faster runs on back-to-back days. Your body needs time to rest in order to get stronger.
Basic Speed Work for Beginners:
There are two basic types of speed work runs beginners should know: fartleks and tempo runs.
Fartlek is a Swedish term that means "speed play," and is an unstructured way to incorporate speed into a run. During a fartlek, simply increase your pace for a speed interval and then slow down to slightly slower than your normal pace for a rest interval. The length or distance of your faster intervals completely depends on how your body feels. You should be running at a "comfortably hard" level. Try increasing the pace for 200 meters or 30 seconds with a 90-second rest interval. Or run for 1 minute at a faster pace and then slow down for 2 minutes. Do what feels right for your body. Just remember to make sure to rest long enough to truly recover between your faster intervals. Also, always do a 5- to 10-minute warm-up and 5- to 10-minute cool down for every run.
A tempo run is also good for increasing speed. It is more structured than a fartlek and requires you to run a certain distance or time at a faster speed. You should also run a tempo run at a "comfortably hard" pace. One example of a tempo run would be to run a 5- to 10-minute warm-up, then run 15 to 20 minutes at a harder pace, and then cool down for 5 to 10 minutes. Another example would be to run a 1-mile warm-up, 2 miles at a faster pace, and then a 1-mile cool down. You can vary this according to your ability, and please note that your faster pace during a tempo run will generally be slightly slower than your fartlek pace.
Speed work will help your body handle lactic acid in your muscles more efficiently, and will also increase your body's ability to utilize oxygen. By increasing your body's efficiency in these areas, you will be able to sustain a faster pace during a race.
As you continue with your training, remember not to push your body too hard. Most of your runs should be at an easy pace with a faster run thrown in once a week or so. Do not do faster, harder runs back-to-back, and always stop if you experience any pain. The idea is to get faster and stronger slowly and steadily. With a little patience, you will reach your goals and stay injury-free."
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