Breathing
To avoid cramps and ensure that you’re getting enough oxygen, breathe through both your mouth and your nose. To take in the most air, breathe deeply from your diaphragm (your belly) not from your chest. Combine this with rhythmic inhales and exhales and you will be able to run longer while enjoying the meditative state known as the runner’s high!
Conversation Pace
The key to building up strength and endurance is not to run too fast. If you don’t take enough oxygen in, you will tire out prematurely and risk getting a cramp. If you run with a buddy, make sure that you can comfortably carry on a conversation. If you’re running solo, experts say that if you can comfortably sing The Happy Birthday song, you’re good to go! By running at a conversational pace your muscles learn to burn fat more efficiently, and with higher oxygen levels in your blood your lungs absorb and deliver oxygen more efficiently.
The Run/Walk
When you’re starting with a running program or getting back into one, the run/walk is the way to build your stamina. Whether you can run for 1 minute at a time or 5 minutes- start with what you can do and then walk for an equal period of time. Alternate by running and walking and soon you won’t be walking at all! Runners World 8 Week Beginner Program is a fabulous resource to help get your workout up to speed! Another great resource is Bob Glover’s Runner’s Handbook.
Form
Don’t look at your feet while you run! Keep your focus about 10-20 feet in front of you. Run with your head up and make sure you are aware of your surroundings. Looking ahead is not only safer, but it puts visual goals in your sightline.
Keep your arms at waist level or slightly below. If your hands rise up closer to your chest, you may restrict your oxygen flow and unnecessarily strain your shoulders and neck.
Try to land on the middle of your foot and roll forward. Running on your toes will cause your calves to tighten and increase your chance at developing shin splints. Landing heel first means your stride may be too wide. Over-striding wastes energy and causes injury.
Stay Hydrated!
Whether it is hot, cold, or just perfect outside, make sure that you drink plenty of water before, during and after your run. Unlike eating before your workout, cramping does not occur from drinking water. Listen to your body. *Hydrating every 30 minutes will help you go the distance.
*After your workouts, try drinking all natural coconut water instead of Gatorade or other sports drinks to replenish electrolytes without all the added sugar, chemicals, and extra calories!
Eating Before You Run
Cramping will occur if you eat a large meal before you run. It is important to have fuel before exercising, but to avoid pain or bloating, restrict yourself to a light snack 90 minutes before you run.
Set A Goal
If you’re looking for inspiration, sign up for a 5K race or charity run 3 or 4 months from the day you start training. Working towards a goal may not only help you feel accomplished, but it will help keep you focused and motivated as you begin your new workout routine.
While many of us want to forgo the cost of pricey gym memberships, none of us wants to give up on physical fitness! That’s why running continues to be one of our Fab & Fru faves.
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Great tips! I’ve recently started on this new exercise but I’m starting pretty slow…I just brisk walk most of the time, then jog when I feel energized. Most of the time I do yoga, but I’ve found that jogging and yoga make a good weekly exercise regimen. I’m a marketer for an eco-clothing line and I sit in front of the computer for several hours during the day so yoga and a good walk or run is always good for me. It’s always a much needed break from all the long hours of sitting.
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