10 Essential Tips For Runners

Running is the low cost start up many new runners don’t prepare themselves mentally or physically for the new demands they’re about to put on their bodies. There are many benefits of running, such as it keeps you away from many diseases and increases your stamina too. Here are top 10 tips how to prepare yourself for a mile run.

1. Get the right shoes

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The first and foremost tip for runners includes investing in buying the right type of running shoes. To find the best fitting shoe at the local running store among all the numerous choices isn't always an easy decision. You need to make sure that the shoe fits properly from the heel to the toe. The heel should fit in comfortably but not tightly, and you should be able to slide your feet out with the laced up (but not tied) shoes. The heel movement shouldn't be uncomfortable, if any irritation is felt change the shoe as it'll increase and you hit the road. The upper portion of the shoe should feel comfortable and secure too. If you feel a bit of pressure or tightness move on to the next shoe. The foot should be able to change side to side in the shoe's forefoot without crossing over the edge of the insole. If the shoe is too narrow, your little toe will be sitting on the edge of the shoe. Make sure there's a thumb's width of space between your longest toe (which isn't always the big toe) and the end of a shoe as feet swell and lengthen over a run. Check the flex point before you put on the shoe; you can do this by holding the heel and pressing the tip of the shoe into the floor. The shoe should bend and crease along the same line your foot flexes. An improperly aligned flex point can lead to arch pain or plantar fasciitis, while a lack of flexibility leads to Achilles-tendon or calf strain.

2. Invest in running garments

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Invest in technical fabric clothes for running, especially running shorts, tops and socks. The technical fabric is made of various fibers which include natural (bamboo, smart wool) and synthetic materials (Polyester nylon, lycra). Investing in technical fabrics is better than investing in 100% cotton attires as the cotton retains sweat causing irritation and even blisters. The technical fabrics makes the moisture evaporate, which doesn’t cause any irritations or blisters.

3. Join a running group

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Either join a running group or tag along a buddy with you for running. As motivation, inspiration and commitment towards running increases dramatically as you’re in a group or with your buddy. Everyone’s experiences count when running and you can get a lot of other tips from the experienced runners. It can make all the difference by taking you out of the bed and on the road. The local running store can help with arranging a group of runners.

4. Plan a run

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Not everyone can just go out of their house and start running. A plan is needed before you start running. Find a beginner’s plan to follow if you’re started to run after a long time. There are plenty great programs especially for beginners such as Couch to 5k program and many others or simply you can ask your buddy for a plan or visit the nearest running shop to inquire about running plans.

5. Get Adapted

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Whenever one starts running they often feel tired, drained and question why do we feel like this after running and how it will help us? The new runners have to understand this; you’re putting extra pressure on your body going out of the routine and trying something new. Your body will need time to adjust to the new routine it is going through. It takes about approximately four-six weeks for your body to get adjusted to the running routine.

6. Eat Healthy

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By eating healthy we don’t mean to rely on veggies and only carbs, but here we mean to eat on time. Eating about 200-400 calories of a mixture of carbs and proteins an hour or two before you go out running can be beneficial to your body. Eating prior to your running routine will give the food more time to digest and the energy will be consumed when you run. Not eating enough or over eating will make you feel drowsy and tired. The muscle will feel fatigued too. Digestion either dramatically slows down or stops while you’re running so if you eat and run the food will be just sitting there useless. It will not be digested hence will not provide you with any energy.

7. Keep yourself Hydrated

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Keeping yourself hydrated is equally important as eating healthy and on time. Round about 20oz of water should be consumed by the runner an hour or two before the running. As it will give the body enough time to use the water and keep you hydrated. During the run it is better if the runner switches to sports drinks which contain the electrolytes (minerals) which help to maintain proper water balance in your system.

8. Warming up before the run

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Warming up before going for any exercise is extremely important. A five to ten minutes’ walk is the more than enough to warm up for your run, enough time to make your muscles good to go.

9. Understand your body

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Know your body, if you’re feeling drowsy or any other such pain which is not related to the regular work out muscle soreness doesn’t run. Running when you’re in pain is never a good idea. It increases the risk to your health, and instead of making you healthy it’ll make you sick.

10. Get Rested

Resting is as important as the workout. Resting allows your body to recover and rebuild. Micro tears in the muscles tissues are caused when you work out or go for a run. The body rushes towards the tears in the muscle tissues and repairs them. This is the process which allows you to get stronger. If you don't rest and not allow your body to recover and rebuild its self, you'll feel tired sluggish and sore. Along with it will affect your health and will make you weak instead. A proper rest is a must after an hour of running.