Have you ever wanted to be a runner but find it hard to get past that first mile without giving up? Before you throw in the towel on your next attempt, try keeping this in mind: It’s not supposed to be easy, but no good workout ever is, right? Fatigue and some discomfort are just part of getting in shape—especially with running, which puts so many different muscle groups to work. Be prepared for some initial soreness, knowing that both your body and mind need a little time to become accustomed to running. Here are some ways to smooth the transition and get on your way to distance running today!
- Invest in some new kicks: Running shoes are designed to help your foot strike the ground properly, reducing the amount of shock that travels up your leg. That’s why it’s important to get the right shoe for your foot. Visit a running specialty store to get fitted for your ideal trainer.
- Fuel your body: Giving your body enough water, vitamins, and energy is critical to improving your running abilities. Drink water frequently throughout the day, start taking a multivitamin if you don’t already, and improve your diet by finding that ideal ratio of carbs, protein, fats, and fiber.
- Avoid side stiches:Â Side stitches are common among beginners because your abdomen is not used to the jostling that running causes. Most runners find that stitches go away as fitness increases. Also, don’t eat any solid foods the hour before you run. When you get a stitch, breathe deeply, concentrating on pushing all of the air out of your abdomen. This will stretch out your diaphragm muscle (just below your lungs), which is usually where a cramp occurs.
- Get pumped:Â One of the biggest challenges beginners need to overcome is that little voice in your head telling you to quit. Before your next run, ask yourself why you want to finish this workout. Oftentimes, just bringing that reason to your consciousness can help bring you through to the finish line. Â
- Slow down: It’s pretty typical for people to go out too fast, become exhausted, and then give up entirely. Next time you go out for a run, try easing in a little slower and then finding a doable yet challenging pace to carry you through the rest of your workout.
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So how do I get started?
Warm up by walking for 10-30 minutes, adjusting that time based on how your own body is feeling. Once your muscles feel warm and your heart rate is a little higher, start alternating—two minutes walking, two minutes running—for 30 minutes. The next day try three and three, and so on. Before you know it, you’ll be running for 30 minutes straight without even breaking a sweat! Stay tuned for our next article to get a day-by-day 4 week training plan for a 5k!
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Source: Runner’s World Magazine