Tips for new runners

Tips for new runners 

Do you hope to make it a habit of running as it warms to 'outside? Do not just sign up for a half marathon and hope for the best! Build strength and endurance (while avoiding injury!) With our tips for beginning runners.

Plan

Do not underestimate the power of stretching before running. In fact, this is one of the essential elements for injury prevention. You should stretch the muscles warm, so be sure to stretch after running when the muscles are warmer and joints are lubricated. You can do some stretching before running, but be sure to make dynamic (rather than static) stretches that focus on several different muscle groups at a time and use a controlled movement.

Use correct Shape

course, as a clinical physical therapy, we stress the importance of good posture. incorrect form can lead to pain in the back, neck and shoulders. To use good form, keep your head up, back straight and the shoulders. Your eyes should be about 10 to 20 feet in front of you. Do not look down at your feet too, not only because you can hurt your neck, but you can also miss the obstacles coming in advance. In addition, your arms should be bent at about 0 degrees and your hands should be around the waist to hip level.

Start Small

No one runs a marathon the first time they come running. New riders are often excited to start so that they grow in the sprint for miles, which can lead to injury and derail your running routine. You need to develop endurance and stamina before jumping into a 10K. Some people like to start by alternating between walking and running. Gradually increase your running time in small increments (not increase your weekly mileage by more than 10% per week).

Breathe

Proper breathing is important to minimize side points and keep your endurance up. The best breathing technique for running is to breathe through the nose and mouth. Breathe through the nose, as some new riders can think of to do, may not get enough oxygen to your muscles and you really will deplete faster. An easy way to know if you are at a good rate is the talk test - as in if you can hold a conversation while running, you are at the right speed. This will help ensure that you are not overtraining too early.

Rest

Your rest days are as important as your days running. Rest helps your muscles repair themselves and in turn, helps you avoid injury. Plan a few days off a week, and not run if you are sick, injured or malnourished. Consider the days off as part of your training!