As an avid runner, who runs
competitively at the collegiate level, I would say that I am very aware of
the complications that comes along with running. Every runner started at one
point in their lives: some young, some older. So this means that every runner
knows how their first couple miles into a run felt without any prior training
and conditioning. Most would say that their first run felt miserable,
difficult, and painful. Of course it’s going to make your body feel that way,
but the trick is to embrace the fact that starting out will be one of the most
difficult tasks to accomplish. You have to realize that running is a very active
and aerobic thing that people do because its good for your health. It’s one of those things that you get out
what you put in. Consistency is key.
Here are some brief tips
to help you begin your daily running rituals:
1. Set little goals for yourself
By having a small set
of goals, you give yourself a sense of motivation to achieve your goal.
Utilizing them also creates accountability for yourself too. Remember that
your shorter term goals should be realistic, adaptable, and concise. (What I
mean by adaptable is that it should be flexible and be able to adapt to
different situations depending on different variables).
2. Have fuel in the tank
Imagine
starting a car with no gas in the fuel tank...the engine is not going to start.
The body works the same way too. Eating a light healthy breakfast before your
run is very important because your body is going to need the extra calories
while it is working out. Try a variety of foods such as fruits, oatmeal,
crackers, yogurt, or granola bars and figure out what fits your stomach.
3. Hydrate, Hydrate, and Hydrate
Keeping
your body hydrated is already important. However, runners need to increase
their water intake even more because it is a vital fluid that we need. Half a gallon to a gallon of water a day is the optimal amount needed for a runner. Drinking
a cup of water first thing in the morning is a great way to replenish fluids
after your 6-10 hour sleep period.
4. It’s okay to start small
The training process
for runners takes time and remember to workout at a gradual pace. Starting off with
1-3 miles a day is great, while keeping in mind that increasing the mileage as
time progresses is part of the plan. 1-2 week increments are when you should start to be able to run farther, easier.
5. Consistency is key
It's important that
once you commit to running goal, that you stay as consistent as possible. Run
often, but try to create a schedule that suits best for you. Whether you find
time to run during the morning, evening, or night time, keeping yourself on a
daily routine will help launch your running career.
6. Recovery matters
Just as it’s important
to have fuel in your body before a run, refueling post exercise is also
considered a necessity. You want to reward your beaten and battered body with
nutrients and fluids to begin the recovery process in your muscles. Stretching
is another factor that involves recovery, as it helps ease the muscles into a
relaxed state.
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