5 Tips for Starting Runners
By James Fowler
 So
you've decided to take up running? Maybe you are starting back up after
putting it off for years. Here is a list of tips that I have found beneficial
to the starting runner or even the seasoned pro.
1. STRETCH THOSE LEGS AND FEET -BEFORE AND AFTER - Stretching is the
number one thing to remember in any running program. Keep your muscles
flexible and relaxed, your joints mobile, and relieve tension and strain
by doing a few gentle stretches before AND AFTER your run. I cannot stress
enough how important it is to stretch after the run and to cool down.
I have found most new runners miss this vital step in their exercise
program.
You don't want to start off doing too much too soon. Build your body
up while you prepare yourself to meet the demands that you are about
to ask from your body. Make sure to loosen up your hamstrings, quads,
calves, iliotibial (IT) band, hips, buttocks and the plantar fascia (area
at the bottom of your feet between the heel and ball of foot). Stretch
until you feel tension but not pain. NEVER bounce because this can tear
your muscles and cause more serious problems.
2. POSTURE! POSTURE! POSTURE! - This isn't finishing school, but the
principal is the same. Running gets your whole body in motion and the
proper posture and body mechanics will help reduce the strain on your
body.
Keep your body perpendicular to the ground. Don't lean into it. Hopefully
you aren't running into wind tunnel.
Swing your arms naturally and go with the flow.
BREATHE! How many martial art movies do you need to see to know this
is important??? Never stop breathing. Oxygenate the blood. Feed your
muscles. BREATHE!
Your feet should hit naturally on your heel, roll forward and push off
with your metatarsals (the area we call the ball of the foot). It should
just feel right. Make sure the soles of your shoes aren't worn down in
the heel or on the sides. This could cause you to hurt yourself and take
away from the natural progression of your stride.
Don't pick your feet up too far. This is running, not a marching band
tryout. By keeping your feet closer to the ground an increasing your
stride, you will reduce muscle fatigue.
3. ALWAYS WEAR YOUR PROTECTION - As you start up your running routine,
you are going to find out that aches and pains are a typical reality
that we all must face. However, this doesn't have to be the end of your
run if you just take the proper precautions. Keep these simple rules
in mind when you begin your program and you should be good to go for
a long time!
 Hydrate yourself: Drink lots of water before, during, and after your
run. People perspire, it's a fact, but if you let yourself dehydrate,
you will be in for a world of hurt. I like to bring a water bottle with
me on my runs for those mid-stride liquid replacements. It's a good idea
to drink 2-5 cups per hour during your run. Note, every person perspires
at a different rate. If you happen to be someone who leaks sweat like
a sieve, drink more water. Don't forget to fill up again once you are
done stretching, too.
If you are running in a colder climate, layer your clothing. We all
know it gets hot under all those clothes, but you have to slow the rate
of heat loss. You'll want to wear some sort of moisture-wicking material.
I like to wear fleece. But there are other brands out there like Polartec.
Also, ALWAYS wear a hat!
I prefer to run on paved trails in our local park system, but if you
find yourself running in areas where there is the potential for traffic,
please remember to wear bright clothing and if you must run at night
(which I wouldn't suggest) wear reflective garments to increase your
safety.
4. REDUCE STRAIN - Running takes its' toll on a person's body. It's
good to switch out different activities. Besides running, try other cardio-exercises
like bicycling or swimming. Your body will thank you and it can break
down on the monotony. Pain is the body's signal that something is wrong.
If the pain gets worse after your run, it's time to take some time off.
Don't swallow a couple of aspirin and think you are good to go.'
Definitely take care of your feet! A good pair of running shoes is essential
for preventing injury. You have to find the pair that's best for you.
Change them out often because the soles will wear down quickly.
And while you are at it, don't forget the orthotics. The insoles that
come in your shoes are usually very cheap and only meant for about 20
miles of wear. If you are like me, that's one week! Proper orthotics
provide cushioning and support and reduce a huge amount of strain from
your whole body - not just your feet. While custom orthotics are available,
I wear a brand that offers a selection for arch type and are made with
a silver material that reduces blisters and athlete's foot. If you are
interested, you can see them at www.footdefense.com.
5. CALL YOUR MEDICAL PROFESSIONAL -In business, it's always best to
hire a consultant. So why, when you start doing something as important
as your health wouldn't you speak to an expert in the body? A medical
professional can help with any injury and return you to your running
program as well as advise you on hurting yourself again.
In closing, please remember that safety should come first. Be aware
of your surroundings, the people that you run with, and most importantly,
your own well-being?
James Fowler is a free-lance writer who lives in Northeast Ohio with
his wife, Maggie. You can contact him at fowler.james@gmail.com
Article Source: http://EzineArticles.com/
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