If you are new to running or you are just trying to get back after a break, it is one of the most natural exercises you can take up. You only need your pair of kicks and you are ready to go. Making your way through miles will also help you shed pounds, and lower the risk of getting certain cancers.
Before heading out of the door at full speed, which is almost certain to leave you injured, you need to consider this: “You have to be smart because running is quite hard on your body.” The key is to start out really slow.
In this article, I’ll be showing you how to run strong and long.
1. Start running on soft surfaces
Though it is not wrong to pound the pavement, but it can be hard on your body, especially if your body is not used to the movement or surface. You can start off on softer surfaces like sand, grass or even treadmill. While running on softer surfaces doesn’t automatically mean injury-free, a study revealed that running on grass, for example, puts less pressure on your foot compared to running on concrete.
2. Give yourself some time to build muscle
To build muscle, it takes the body at least 6 weeks. So give your body some time to build muscle. Don’t take too much mileage so quick because it’s the sure way to end up sidelined. In order to help your body to adapt and shore up that muscle, consider strengthening exercises like side squats, clamshells and planks.
3. Try run-walk method
It’s OK if you can’t make it through miles without stopping. When you’re building your endurance or just in need a break mid-run, there is nothing wrong if you take a walk a bit while running. You can try running for a certain amount of time and walk for a certain amount of time, and repeat the cycle. When walking, we recover to start running again.
4. Don’t run every day
If you are new to running, don’t be afraid to take some days off because you certainly don’t need to run for 7 days a week. When you exercise your body, you are basically creating tears in the muscle. So days off will allow your body to recover and help those muscles to grow back much stronger.
5. Don’t skimp on recovery
Recovery is as essential as training. So what you do while you are off your feet will certainly help you make strides while you are on your feet. Try to employ the following during your recovery routine: foam rolling, stretching and massages. If you can try those along with strength moves, they will keep your body and joints loose and stronger. You should also remember to refuel, something like 3:1 of carbs to protein (apple with peanut butter) within an hour of completing running helps to replenish your energy in order to recover faster.