Four Things Every New Runner Should Know
If you are looking for a great way to stay fit and active, running could be the perfect alternative. As with any new exercise or fitness program, there are a few things you should know prior to starts any exercise or health program.
1) Running Shoes
2) Dress for the Season
3) Stay Hydrated
4) Up Your Protein Intake
I'd like to add the importance of starting off slowly and increasing intensity/duration slowly. Too many people injure themselves by trying to do too much too early and then they never get back to it after injury.
VSG with Dr. Salameh - 3/13/2014
Diagnosed with Binge Eating Disorder and started Vyvanse - 7/22/2016
Reconstructive Surgeries with Dr. Michaels - 6/5/2017 (LBL & brachioplasty), 8/14/2017 (UBL & mastopexy), 11/6/2017 (medial leg lift)
Age 42 Height 5'4" HW 319 (1/3/2014) SW 293 (3/13/2014) CW 149 (7/16/2017)
Next Goal 145 - normal BMI | Total Weight Lost 170
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I totally agree with you that starting slowly is important for long run and its helps to keep you active for long time. It is mainly observe that most of the people injure by trying to do too much in early. After he or she get injure they never get back to it. So start slowly to get maximum health benefits.
#1* Get properly fitted for said running shoes. Not your box store, not something someone said would work for you - - - go to a real running store, try on many pairs of shoes, use them on a treadmill, get your feet scanned and your stride video-analyzed by someone who is actually a runner and knows what they're talking about! It truly makes a difference....
First ultra: Stone Mill 50 miler 11/15/14 13:44:38, First Full Marathon: Marine Corps 10/27/13 4:57:11, Half Marathon PR 2:04:43 at Shamrock VA Beach Half-Marathon, 12/2/12 First Half-Marathon 2:32:47, 5K PR Run Under the Lights 5K 27:23 on 11/23/13, 10K PR 52:53 Pike's Peek 10K 4/21/13, (1st timed run) Accumen 8K 51:09 10/14/12.
Whatever your goal is, it’s going to take time to get there. Especially if you’re just starting out as a new runner, you’re probably going to have to deal with some soreness and the first few weeks of running probably won’t feel so great, but don’t let it discourage you. Every runner was once in your shoes. A few things to keep in mind: increase your mileage slowly and gradually and don’t run too fast. Eventually your body will be able to handle longer distances and speedier workouts, but when you’re just getting started, taking it slow and steady is of most importance.
Think of your body like a car. The food you eat is like gas. Whole foods (fruits, veggies, lean protein, whole grains) will serve as the best type of fuel. Supplementing your running with a nutritious and balanced diet will help to improve your performance.
On the other hand, there are benefits to running without music, too. Even if you feel like boredom would get the best of you, you should try running unplugged every now and then. It will help to improve your awareness by forcing you pay more attention to things like your breathing and your footsteps.
It takes a little bit of time for your body to warm-up and on some runs it will take longer than others. Sometimes the first mile of a run will feel downright awful, so much so that you’ll probably consider giving up on the workout. Don’t throw the towel in, though. Give your body a chance to adjust. Chances are you’ll find that comfortable running groove if you just hang in there for a little while longer.
