Training Links And Tips
Running Tips for New and Experienced Runners
Note: Before you begin running or any exercise program, consult your doctor.
· Make a Goal for Yourself. This can be a personal mileage goal. (Examples: I'm going to average 3 miles a day. I'm going to run 10 miles. I'm going to run 30 miles.) It can also be a specific race that you want to enter. (Examples: I'm going to run in the local 5k. I'm going to enter the Bristol Half Marathon. I'm going to qualify for the London Marathon in 3 years.) Running goals will help you stay motivated through the ups and downs of daily running.
· Keep a training diary. This helps you work towards and compare where you are today from where you started. It also helps you vary your schedule.
· Build up your mileage slowly. If you are new to running, then you need to build slowly. As you grow, only add about 10% mileage each week. You don't want to injure yourself or burn yourself out too soon.
· Get quality running shoes. If you are serious about running, then you need to buy true running shoes. You should have a expert advice to help you pick shoes that are best for your feet and your running style.
· Put variety into your running routine. Don't always run the same route. Try different mixes of music to help motivate you as you run. This variety can help you from getting bored and quitting.
· Drink lots of water. Make sure that you stay hydrated throughout the day. If you are running long distances, drink liquids that have electrolytes.
· Breathe from your diaphragm – also called belly breathing. This needs to be practiced but can increase your endurance as you run.
· Cool down when you are done. While you should be careful with stretching ‘cold' muscles before you begin running, you should not forget to cool down at the end. Make sure to walk around and slow down your heart rate helping your body begin its recovery.
· Find others to run with. You can do this by finding a running buddy, joining a local running groups or participating in online support groups.
· Use Vaseline on spots where things could get chafed. This is especially important for long runs.
· Vary lengths and intensity from day to day. In other words, don't schedule two hard days in a row. This can lead to a greater chance of injury while not allowing you the rest needed to truly achieve.
· Take it easy on your training schedule one out of every four weeks. Reduce your training schedule during that week to give your body a greater chance to recover.
· Don't wear new shoes or socks on race day. You should have them broken in and know that they won't cause you any discomfort before the race actually begins.