Tuesday, June 22, 2010

Running tips: Can anyone take part in running?

Many people have the misconception that running is or even jogging should be left for those who are physically fit. However, the truth is running is for anyone whether your young or old no matter what size can enjoy the numerous benefits from exercising, especially running. Running is one of the best ways to enhance cardiovascular strength, lose weight, and relieve stress.

Here are the Top 5 Tips for Beginner Runners

1. Footwear

The most important part of running is keeping your body injury-free so you can continue to run and enjoy the benefits. However, most people don't realize is that half of all running injuries stem from improper footwear. First, you'll need to get your foot properly fitted at a local running store. They'll tell you what type of running shoe to buy, which all depends on how your foot naturally hits the ground. Example if your foot naturally hits the ground in a neutral position, you'll want a neutral running shoe. Some great brand names include, ascics, adidas, nike, saucony, and new balance with many more out there. Be sure not to cheap out on shoes.

2. Leave Your Ego at the Door

Beginner runner's tend to run too much too soon. Even with the proper footwear, this can lead to a runner's worst enemy, shin splints or even worse injuries which will keep you from walking. So leave your ego at the door and start off running small distances(1-2k) 1-2x a week until your legs and shins get used to the workload and start to strengthen where your distance can increase.

3. Stay Hydrated

Always stay hydrated and drink lots of fluids. Runner's should be drinking around 3L a day minimum to help replenish lost fluids lost running. Bring water with you everywhere. It will keep you healthy as well as aid in keeping you cool.

4. Stay out of the Heat

The best time's to run often take place early morning or evenings (most times after 4pm is great depending on the temperature). Too many beginning runners learn this lesson the hard way. Never run when it's hot out especially mid day. Your at danger of heat stroke, dehydration, etc. So keep out of the sun and heat during peak times in the summer and otherwise just keep it in mind throughout the year.

5. Cross Training - Keep on the Track or Pavement

If you want to start getting serious about running or even just increase your distance for enjoyment purposes, keep it on the road, trail or track. The only way to get better in running is to run point blank. Cross training only helps your cardio, the muscles and workload your leg and core muscles use when running can't be replicated in swimming, biking, etc. However, pool running does help recovery and strength.

So keep your laces tied, keep at the running and most importantly have fun - enjoy it! The greatest thing about running is that just about anyone can do it no matter what and keeping these tips in mind will surely keep you on a path to success for weight loss!

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