There is a reason why you see runners around the city you live in. People love running. You may have even thought about running, but trying it seems daunting to you. Although it may seem ludicrous to consider becoming a runner, it is a sport that anyone can easily join despite it being seen as a difficult sport to some.
The best reasons for running are that it doesn’t take that much money to get started, and you can be at any fitness level when you start running. You won’t have to add another bill to pay on top of your gym membership or other bills you pay. However, before you head out like Forrest Gump, you must create a plan to stay consistent and motivated.
Runners Conquer the Road When They Have a Plan
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You can look for training plans for beginners online or even take advantage of the millions of apps on your phone to help you stay consistent in your training. Following a training plan will determine when to increase your mileage and how well you do during and after your runs.
These training plans will also help you determine what your weaknesses and strengths are in your runs. Another tool you can use is specific running watches that can create a plan for you, such as the Garmin watches with free training plans.
Shoes
Like Cinderella, you want a shoe that fits your foot perfectly—not too tight or loose. The right shoes are essential for runners because they prevent injuries and help you continue your run rather than force you to stop running due to pain. You want a proper running shoe that provides stability, reduces the risk of injuries, and is comfortable.
Unlike Cinderella, you have plenty of shoe options available to you. You can choose from many different shoe brands and types rather than be stuck with one specific one. There are shoes for long and short distances, some for trails and others for road running, shoes for specific weather, and so on.
Strength Training
There is an assumption amongst non-runners that runners do not work out their bodies other than by going running, but that is far from the truth. A runner’s body needs to be strong to prevent injury, enhance performance, improve running time, maintain good form, and help with recovery time.
By focusing only on endurance training, it reduces your chances of improving your overall performance as a runner. Remember that weight training and other workout regimens help you achieve your goals as a runner. Weight training is like the icing on top of a cake. Eating a cake without icing wouldn’t be as satisfying and the same goes for running and working out.
Stretching
Everyone remembers elementary school when our PE coaches focused solely on teaching us as children how to stretch for a good chunk of the time. Stretching has been embedded in us since we were little, so it’s important not to skip it. Stretching is crucial in preventing injuries and helping our sore and tired muscles with recovery time. It also helps keep our bodies flexible and balanced and optimizes our overall runner performance.
Before your run, you must do dynamic stretches that prepare your muscles for your run. After your run, it is necessary to do static stretches that help relax your muscles. Static stretching takes us back to what we learned in PE class: you will want to hold your body parts for at least 30 seconds, while dynamic stretching is a repetitive motion that will increase circulation, muscle length, and motion.
Recovery Time
You want to be a runner, but being a runner doesn’t mean you only focus on running all day, every day. You won’t be Kelvin Kiptum, the 24-year-old world record-holder marathoner who ran an otherworldly high mileage weekly during his training. You want to implement other workouts and have rest days on your off days for your recovery time. For example, you can run 1-3 miles one day and rest or cross-train the next day.
Fuel/Hydration
Before you head out on your runs, you must prepare your body for them by focusing on proper fueling and hydration. You might have to test whether you need to eat or not eat before your runs. It’s a learning curve that all depends on your body.
Although some runners head out on an empty stomach, mainly in the mornings, it may not be suitable for you. It all depends on how long you will be running. For example, running 1-3 miles on an empty stomach will be easy for some people. However, running anything longer will not be a good idea for you, and you will need enough fuel to prepare for these longer runs.
Staying hydrated is also essential, especially since you will lose a lot of electrolytes as you run. Staying hydrated will help your joints, maintain flexibility, speed, and endurance, keep your mood up, and help with breathing. Be sure to drink water with electrolytes as much as possible to replenish what you have lost in your runs.
Staying Safe
As a runner, you are outside in the elements, surrounded by moving vehicles, or alone in a forest or desert, depending on where you live. You want to stay safe, and to do that, you need to prepare yourself for the weather by wearing the proper clothes and running shoes. In addition, you will also need to bring along water (depending on how hot it is and the length you are running), wear sunscreen and a hat.
You can also use a tracker so others can always know your location. Most running apps have safety beacons that allow specific people to see your location in real-time. In addition to having an app, you can carry some pepper spray or any other weapon to keep you safe on your runs.
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