Running Tips

IF Running Tips

 

Make sure you warm up and cool down.

A good warm-up signals to your body that it will have to start working soon. By slowly raising your heart rate, the warm-up also helps minimize stress on your heart when you start your run. Start your runs with a brisk walk, followed by an easy jog for a few minutes. The cool down allows your heart rate and blood pressure to fall gradually, so it’s important that you end your run with a slow 5-minute jog or walk.

Don’t worry about pace.

Unless you are an avid runner most of your runs should be at an easy or “conversational” pace. You should be able to breathe very easily and carry on a conversation. Don’t worry about your pace per mile — if you can pass the “talk test”, you’re moving at the right speed. Starting out with this type of easy running will help prevent over training and overuse injuries.

Breathe in through your nose and mouth.

Some runners assume they should breathe in only through their nose. We advise you to breathe in through your nose and mouth to make sure you’re getting enough oxygen to your muscles while running. Taking deep belly breaths can help prevent side aches, which are a common issue for newer runners.

Try a run/walk approach.

Most beginner runners start out using a run/walk technique because they don’t have the endurance or fitness to run for extended periods of time. The run/walk method involves running for a short segment and then taking a walk break. As you continue with a run/walk program, the goal is to extend the amount of time you’re running and reduce your walking time.

 

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