7 Quick Tips to Becoming a Runner
Tired of the same old boring workout routine for the summer? It may be time to lace up those sneakers and hit your stride with running. Running carries numerous health benefits from boosting the health of your heart and lungs to greatly reducing the risk of various diseases such as obesity, heart disease, and cancer. If that’s not enough, getting in that heart-pumping cardio can help to reduce feelings of anxiety, depression, and even stress. Step out in style and learn how to go from couch potato to confident runner with 7 swift tips.
1. Pace Yourself + Stretch
While running a marathon right out of the gate may seem like a glamorous goal, it is important to pace yourself. Having a goal such as running in a local 5k or running a specific distance can give you something to slowly work towards. Launching straight into a rigorous exercise routine can lead to a host of things including burnout, pulling a muscle, or even serious injury. Warming the body up pre-workout is another important step. This could look like brisk walking, marching, or dynamic stretches for your muscles to get nice and warm pre-run.
2. Find a Strategic Plan For You
Having a training plan for running carries a number of helpful benefits. While many people opt for a plan with a race as the end goal it is important to remember there are other positives for a training plan. These include structure, goals to work towards, and a deeper sense of satisfaction in your runs. Doing a bit of research can help you determine which strategic running plan is best for you. It is always wise to consider your current health and fitness level and to consult with your doctor before beginning any new exercise routine.
3. Invest in The Right Running Gear
Choosing the right running gear can help you maximize your workout and enjoy yourself in the process! The right gear often comes down to quality running shoes, breathable running apparel, sunglasses, sunscreen, and of course, headphones if you desire to pump up those tunes! Choosing the right running shoe that is designed to help absorb impact and cushion those joints can make all the difference.
4. Hydrate Yourself Ahead of Time
Drinking enough H20 is vital but especially when running. Water plays a key role in maintaining bodily functions and overall athletic performance. Making sure to drink enough water before, during, and after a run can help the body to maintain a stable body temperature and not overheat. Water also helps to lubricate joints, reducing friction and minimizing joint pain that might occur. There are many ways to hydrate including: carrying a hydration belt, a handheld bottle, or using a hydration pack to be able to sip water on the go especially in hotter conditions. With each individual having different hydration needs it is important to listen to your body.
5. Fuel Your Body With Carbs Pre-Run
When it comes to running, food is fuel. Choosing the right nutritious foods and practicing proper meal timing can help you fuel up properly without feeling weighed down. For a run under 60 minutes, a small carbohydrate-rich snack can help provide a quick hit of glucose and energy. Examples of this include a banana, a piece of toast, or a small granola bar. If exercising for longer than an hour it is wise to have a more nutritious, carb dense meal 1-3 hours ahead of the run.
6. Post-Run Protein
Protein is incredibly important especially post exercise. If you are hungry immediately following a run, reaching for a snack complete with carbs and protein such as a high-quality protein bar or a protein smoothie with a banana can help you refuel. The combination of protein and carbohydrates together helps replenish depleted glycogen levels and promotes faster recovery. Vibrant Health's Green Vibrance +Protein is a specially formulated 2-in-1 powder with 20 g of vegan protein and 25 billion probiotics for a gut, digestion, and immune boost. Designed to help fuel you through busy days and workouts, this greens + protein formula also helps build lean muscle and makes a great nutrient-rich protein smoothie on the go!
7. Mix in Some Cross-Training
Incorporating other types of workouts into your routine like cycling, swimming, and even strength training can help promote blood circulation and loosen up tight, sore muscles. Other types of cross-training that promote flexibility and mobility include yoga, Pilates, and dynamic stretching. Adding these in can aid in strengthening the body and core muscles for higher quality runs.
Becoming a runner comes with incredible benefits for your physical, emotional, and even mental health. It is a chance to push yourself, grow your cardiovascular fitness, and create new limits for yourself. Picking a strategic plan, investing into quality gear, and fueling with balanced nutrition and superfoods will ensure you are on your way to becoming a runner.