![]() It can be hard to get motivated some days. Nothing feels better than finishing a run you struggled to start However, this isn't the case for everyone, so it's important do what works best for you and it may be worth talking to a nutritionist if you have any concerns. I personally follow the keto diet and since my body is adapted to burning fat as fuel, I haven't experienced any negative side effects thus far with not using carbs to fuel my runs. It probably goes without saying, but runners need a healthy diet full of good protein, lots of fruits and vegetables, and for most people, some quality carbohydrates. You can be as fit as a fiddle and still struggle with running if you're not fueling your body properly. It's not just your fitness-your nutrition is important too About halfway through the program, I decided to use my gym's indoor track to see if there was a difference in my speed and stamina. When I started the Couch to 5K program, I did so on a treadmill since it was the middle of winter and the weather outside wasn't all that hospitable. Running on a treadmill won't prepare you for running on a track or outside I recommend the Myrtl routine in particular. Make sure you're adding in moderate training for quads, hamstrings, calves, and hip flexors. After all, strong legs will not only improve your running pace and cadence, it can also reduce your chances of injuring yourself when doing so. In addition, on days that you're not running, strength training should definitely be an addition to your fitness routine. Spending a good 15-20 minutes after a run doing one or both of these things will make a noticeable difference - at least it has for me. ![]() Foam rolling provides similar benefits, reducing inflammation, increasing blood flow, and helping to prevent injury. Doing so increases flexibility and reduces the tightness that can build up in your muscles, and it only takes a few minutes to feel the benefits. One of the biggest mistakes I made early on was not stretching after a run. Ditto for stretching, foam rolling, and strength training It's probably helpful to invest in some gel packs to keep in the freezer in moments of need - I have three and I use them several times a week. Icing any sore spots for no more than 20 minutes at a time, two or three times a day will help bring down inflammation and reduce pain. If you do overdo it and end up with any lingering soreness (or outright serious muscle pain), it helps to have some ice packs handy. "You don't realize it because initially, you might feel great." "It can be easy to do too much before you're ready for it," Art Liberman, coauthor of "The Everything Running Book" and founder of, told Runner's World. Running is a beast in its own right and you need to ease yourself into it. This may be OK the first time or two, but chances are, you'll end up with an unanticipated injury that will derail your running career before you really get started. If you're relatively in shape, it may be tempting to get out there and truly give it your all when you begin running. That being said, I have been running for a while now - long enough to learn these lessons which would have saved me a lot of time, effort, and pain if only I'd known them when I started.īelow I've shared my tips for running that just might help you if you're beginning your running journey. While I'd love to run a marathon or even a half-marathon one day, I'm not quite there yet. In the grand scheme of things, I'd still consider myself somewhat of a beginner at running. Account icon An icon in the shape of a person's head and shoulders.
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