My life changed thanks to running. Running can, therefore, change your life, too. I made new friends while running. And I run in beautiful places. I now enjoy running every day.
It is fun to run. It can, however, take a lot of effort to complete the same run. You can, therefore, push yourself to cross the line.
You can even push yourself to beat your best time.
Beating your best time can make you happy. If you do not want to compete with yourself, you can just float along and enjoy the scenery as you run. If you are persistent, your body will adapt and improve.
Running can help calm your mind. It is difficult to relax if you have some worries.
Running can help you relax since it is relaxing to run. You can run in the park to enjoy your alone time.
Running can, however, mean different things to people. For instance, there are supersonic sprinters and pootelers.
Therefore, there is something for everyone in this sport.
Everyone Can Run
Young and old people can run. People from different backgrounds can run.
If you have never sprinted in your life, you can improve quickly. It is much easier for the body to adapt and improve. If seeing athletes running leaves you breathless, you can begin running today.
Running cannot only make you faster. It can also improve your health. According to several studies, running brings several benefits to runners.
Running can, therefore, reduce the chances of stroke and high blood pressure. It can also reduce the risk of getting heart disease, type 2 diabetes, and some types of cancer.
Running is also beneficial for mental health. It is, however, more important to check with your doctor before you begin running. Especially if you have some concerns.
Running can improve your health and state of mind in a few weeks.
Create a Plan
Do not wing it. Create a plan to help you improve quickly. It is better to create a realistic plan. Do not push yourself too soon or too fast. Creating a realistic plan reduces the risk of burning out. It is better to prepare for a marathon. Do not go to a marathon underprepared.
If you are running for the first time, you might want to follow a tried and tested program for beginners, such as NHS’s Couch to 5k program. If you follow the program for a few weeks, you will improve quickly.
It takes a few weeks to see changes. Do not start a program hoping to see changes in a few days.
If you have been running for some time, you can read books, magazines, and training plans and listen to podcasts to help you improve. It is, however, better to choose proven training plans. If you follow a training plan from a reputable coach, you are more likely to achieve your goals quickly.
Running is Hard When You First Start
If you are starting running, you are more likely to feel like quitting after a few days. It is normal to find running hard, especially if you are just beginning. Do not give up. Push yourself. You will improve quickly.
It can, however, take time to get used to running since your muscles are not used to running. Your first, second, and third run are going to be hard. You will push your body during your first few runs and your muscles will get sore, especially after your run. It is normal for the muscles to get sore the next day. If something hurts for several days, you might want to visit your doctor.
If you can complete your first few runs, you will feel much better. As your body gets used to running, you will even enjoy running.
Run with Your Friends
You can run alone. However, running with your friends can make your runs more fun. If you enjoy hanging out with your friends, you will love running with them. You can talk as you run.
You can join your local running club or run with a friend. It is easy to find runners of all ages and levels. You can, therefore, make new friends. If you both enjoy running, you will always have something to do together.
You can also visit the local park run to meet other runners. A lot of runners meet this way. If you surround yourself with other runners, it can help you improve. They can even help you. If you have people supporting you, you will never give up.
Get Proper Kit
Running is one of the cheapest sports. You just need some trainers, a T-shirt, and shorts. If you have the money, you can buy expensive race entries, fancy GPS watches, and top-quality gear.
It is, however, more important to invest in the right shoes. You do not need the latest model or the expensive ones. It is better to buy shoes for your gait or running style.
It is better to analyze the shoes on a treadmill before choosing them. It is free to test the shoes. The shoes will support your foot as you run. So, make sure the shoes can support your feet. Do not just choose the latest models to impress your friends.
Once you decide to get new running shoes, you need to do your research. Companies update their running shoes every year. If you buy the last season’s model, you can save some money.
Pick Up the Pace
You can run the same track repeatedly in a loop a few times a week since you do not have to compete with anyone. You can run slowly since you are not in a competition. If you, however, want to improve, you need to do a mixture of slower work and faster work.
You can make some of your runs easy-paced long runs. You can increase the distance you run every week. It is better to mix slower and faster efforts.
You can use the slower sessions to recover. And you can use a GPS to track your distance.
You can warm up before you begin running. Then, run hard for a few minutes. Then, jog or walk for a few minutes. Repeat it around 5 to 6 times.
If you are running for a long distance, you will do more reps. Mixing slower and faster efforts is beneficial for your body. It can help you improve quickly.
Do Other Exercises
A lot of runners do not do other exercises. Why? They do not see the benefits of these exercises. It is essential to do strength and conditioning work and core work. They can improve your running form and even prevent injuries.
For instance, you will get tired in a long run, so you are more likely to slump forwards. Having a strong core can prevent this.
If your glutes are not strong, you are more likely to get a niggle injury. It is, therefore, essential to train your glutes to avoid running niggles.
It can take a few minutes to do these exercises. You can do them daily for a few minutes. Stick to these exercises to reap the maximum benefits.
You can even follow videos online or on apps. For instance, you can do crunches, side planks, and planks to build your core strength. You can use bridges and squats to build strong glutes.
Fuel Your Run
There are so many products in the industry. They promise to help you recover quickly and run better. A lot of recreational runners buy these products.
It is much easier for the body to digest simple carbohydrates, such as cereal, porridge, and toast. It can, however, take time for the body to digest protein. It is, therefore, better to take a bagel with peanut butter before you work out.
If you are doing simple exercises, then you do not need protein shakes. You can take a simple meal after your run. However, make sure your meal contains healthy natural proteins, including eggs, lean meat, nuts, or yogurt.
If you are running for a long distance, your body will use carbohydrates stored in your body as fuel. It is, therefore, necessary to eat some gel block, jelly beans, or gels after your long run.
It is beneficial to run in the morning. If you have not eaten anything, your body can use the stored fat in your body. It can, therefore, help burn fats.
Age Is Not a Barrier
Young and old people can run. Running can help you live longer. In fact, active people have longer telomeres, which are the protective caps on the end of the chromosomes. You can, therefore, do endurance exercises to preserve your telomere length.
It takes time for your endurance to its peak. Therefore, you are more likely to get faster as you age. In fact, a lot of people set their best times in their 40s and 50s. The “age grading” system calculates the person’s times against their gender and age. A lot of people have been seen to improve their scores throughout their life.
Do not worry about the knees. A lot of people think running will ruin their knees. With the right support your knees won’t feel too much pressure, add some orthotic insoles to your running shoes. According to several studies, running does not ruin knees. According to a study on 15,000 walkers and 75,000 runners in 2013, the runners were half as likely to develop arthritis as the walkers. If the runners run more miles every week, they can lower their risk. Running can, therefore, lower your risks of developing arthritis.