If you are a beginner long distance runner, you may be looking for running tips. You want to maximize your performance, increase your efficiency, minimize your risk, or all three. There is a lot you can do to improve your performance as a long distance runner, but we’ll start with some simple tips first.
Running tips for new runners: Find a running shoe. It should fit you well, but also cushion you from shock and injury. Find a running tip that works best for your personality. If you are a very fast, explosive, and nervous runner, a faster pace is going to be best for your plan, while if you have a slower, calmer personality a slower pace will be more suited to your plan.
Running tips for new runners: Start running shorter distances. Even a 10 miler is easier on the joints than a half marathon, so a new runner may start running much faster than they were training. A great way to build up your distance is by adding interval training sessions. Interval training includes short bursts of high intensity exercise followed by low intensity, recovery intervals. Many experienced runners suggest that you run three times as many miles in one session as you would with just an hour-long run.
Running tips for new runners: Start out by warming up on easy running miles, such as easy jogging or easy walking. Then, do an easy running session. Three to five easy running miles should be plenty to warm you up. On easy running days, break your mileage up into three-minute intervals with a recovery period of two minutes. This should be enough to get you comfortable with the distance and build your endurance.
Running tips for new runners: Next, you’ll want to warm up your feet, hips, and thighs, and stretch and cool down. If you’re not an athlete, this probably means visiting the doctor. To work on a good running form, consult with an exercise physiologist. They can recommend running programs that will help you achieve your goals, including minimizing your impact on your joints and minimizing your stress on your muscles, tendons, and ligaments.
Running tips for new runners: Finally, make sure that you’re getting plenty of rest between runs. If you’re only running three times a week, you can probably shorten your recovery period by starting each run two hours before bedtime. If you’re racing, however, you need to make sure that you’ve stretched your muscles and properly warmed your body before every race. By warming up, cooling down, and completing the entire workout, you ensure that your body stays in optimal fitness before and after each workout.