Running is often referred to as one of the best ways to exercise. It is great if you are trying to lose weight and build a little muscle!!
Whether you are an elite distance runner training for your 15th marathon or someone who does laps at a local track, the following 5 steps will help prevent your body from enduring unnecessary stress during exercise and reduce chances of injury plus help you increase your speed!
1. Create a training plan based on your fitness capabilities.
Remember it’s always important to begin your workout with a warm-up and finish with cool down, what is in between should be catered to each individual runner. You know your body best so listen to it! Start a running log to monitor how you feel before, during and after each run and to determine how you are progressing towards your goal. Join our running group or talk to some of the seasoned expert to formulate a running plan based on your training level and running log observations.
2. Invest in a properly fitted running shoe.
The Texas Running Company can suggest shoes based on the way you run and the make-up of your feet. We do the video gait assessment to monitor the foots reaction to the body weight to determine if you need any added stability in the shoe. With your training log monitor how many miles you record in the shoes to make sure your shoes are up to date. Most running shoes will last you about 400 miles.
3. Maintain a healthy diet and continuously rehydrate.
It is important that while training you take in the proper amounts of nutrients and vitamins to maintain your energy and eliminate cramping. While you are training, eat foods that contain calcium, protein, healthy fats and complex carbohydrates. Lean meats, fruits, vegetables, whole grains and legumes are all great choices.
Hydration is particularly important before and during your run. When sweating you lose electrolytes, so drinking an electrolyte enhanced drink such as Nuun or Gu Brew are a good addition to water.
4. Remain in control of your body during your run.
Pay close attention to your running form. It is important your body stay relaxed and in perfect alignment. Keep your head up, your back straight and your hips facing forward. Your arms should remain at a 90-degree angle, and your hands should stay loose. Keep your shoulders and neck relaxed while you run. Don’t bounce or take too big of strides. If you need informational videos to demonstrate this check out goodformrunning.com for steps to improve form.
5. Keep your breathing in check.
You should be breathing deeply from your belly and not your chest. Take breaths in through both your nose and breathe out through your mouth. When running with a partner, take the “talk” test. If you are unable to carry on a conversation while you are running then you may need to decrease your intensity.
With this beautiful weather in Sugar Land it is perfect time to get out and run. Feel free to join our weekly group runs or if you have any questions swing by the Texas Running Company near Whole Foods on HWY 6 at 59!