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Running is a wonderful activity if you do it right. Its psychological and physiological benefits are plenty. Decided to start running? Great! Make sure to get the basics right to enjoy its wide-ranging benefits. Not sure where to start? Read on for some valuable running tips.
1. Choose the right gear
In the beginning, it is important to prevent injuries. So, investing in a good pair of running shoes is a must. Furo Sports offers some of the best running shoes available that ensure a smooth running experience and protect your legs. If you have difficulty going out, you can buy running shoes online.
Apart from shoes, invest in a t-shirt and pants, preferably made of sweat absorbing material. Although not critical, it will certainly make a difference.
2. Plan your workout
Are you completely new to running? Have you lived a largely sedentary life? If so, there is a high chance you'll lose sight of your running goals quickly.
Hence, it would be a great idea to make a detailed plan before you start running. For instance, you may start a running journal to note down your progress. Schedule your weekly runs and write down bigger goals.
A journal will not only remind you of your goals, but will prove useful when you want to analyse your journey. Note down the distance and duration of each run. Also, include your diet before and after the run for future reference.
3. Start easy and slow
Like any activity, running takes time to get used to. Hence, rushing your progress would be a costly error. Instead, take a slower approach, and you’ll find running a thoroughly engaging sport.
Usually, beginners feel tired too soon after they start their run. Here, instead of giving up, walk for some distance. Once you feel slightly better, resume your run. Repeat this cycle and reach your time goal.
A good practice would be to run for 3 minutes and walk for one; continue until you clock 20 minutes. This will help you get into the groove.
Once you are comfortable with your first goal, slowly pick up the tempo. A great way to do this is to raise your time or distance target by 10% every week. If you run five kilometres, go for 5.5 next week. Let consistency and fun go hand in hand as you do this.
4. Always warm-up and cool down
Almost everyone knows about it, but they rarely follow it. Yes! People ignore warm-up and get injured. You don’t want to repeat this mistake. Warm-up is crucial to get your engine started, and juices flowing before you run on full throttle. Get into a runner's mindset and always warm-up and cool down for the best experience.
Warming up helps the body to increase its body temperature and blood circulation. Not just that, it signals your muscles to contract at a new pace and form. The synovial fluids also warm-up and protect joints with appropriate lubrication before the run.
Cooling down may be less crucial, but it allows our body to return to its normal pace slowly.
5. Fuel yourself and stay hydrated
Since you are taking up running anew, you have to feed enough energy to fuel the activity. Eat at least 1.5 hours before your run. This allows enough time to digest and release the energy as you run. Note that the digestion process slows down during running, so anything you eat just before your run will serve no purpose.
Include more carbohydrates and some protein for pre-run snacks. Post-run snack is also crucial to recover your tired muscles.
Hydration is as important as fuel for runners. Drink at least half a litre of water 2 hours before your run to help your body have enough fluids. If running for more than 45 minutes, you need to replace lost electrolytes through other energy drinks.
6. Train other sports
Many runners regard all other exercises a waste of time. They couldn’t be more wrong. Your core and muscles should be strong to avoid injuries. Therefore, you have to keep strengthening your body regularly.
Train other activities like swimming, cycling, and yoga, to develop more physical strength, preferably on your rest days. Exercising on your rest days has more benefits. It prevents boredom and helps you enjoy the running activity more.
7. Read your body’s signals
If you feel uneasiness or pain that you don’t normally feel, you should take it seriously. Don't run if you have pain on hips, knees, or legs. Instead, take rest, ice it, and elevate it. Use anti-inflammatory medicine. In case the pain persists, consult your doctor. Never run if you are in pain.
Keep the above rules of our running guide in mind before you hit the track next time. Don’t forget to enjoy running as much as possible. Furo Sports running shoes collection is quite affordable too! They match the budget, the style and the comfort! Please check online for their style and running shoe price and you will be satisfied.
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