running tips for long distance-beginners

 1.General- 11 running tips for long distance-beginners 

Are you new to running or consider yourself somewhat of a beginner? Well, before you lace your shoes up, I have 11 tips to help get you running.
running tips for long distance-beginners

running tips for long distance-beginners

#1 just start running and have fun
running tips for long distance-beginners

  •  It's a fantastic sport, but make sure you start short.
  •  It's very easy to get excited at the start, but you do not need to be covering three, four, or five kilo meters right away
  • . Instead, break it down, keep it short, and build that fitness gradually.

#2  keep your running to a nice, easy pace when you're starting out
running tips for long distance-beginners

  •    So your body needs time to get used to these new stresses and strains of running.
  •  Far too many people start running far too hard and then they pay the price for this mistake, the obvious being that you just crumble mid-run, but also you could run the risk of getting injured. So to avoid this altogether, just try and keep those runs to a nice, easy, and conversational pace. 

#3 the beauty of running is its simplicity
running tips for long distance-beginners

  •  You can just head out of your door and run, but there's one thing that can totally transform your running, and that is your running shoe. 
  • Having learned the hard way myself, I would honestly recommend investing in a good pair of running shoes. 
  • Now if you are new to running, actually that's just heading on down to your local running store and getting some expert advice as to which shoes you should get for your current gait. 
  • So that's basically the way in which your foot lands and rolls through during the running action. 
  • It can make a huge difference to your running and hopefully making running far more enjoyable in the long run. 

#4 take a day off between each of your runs
running tips for long distance-beginners

  • because as I mentioned already, your body is trying to get used to these new stresses and strains of running. 
  • And so by following this a day on, day off method can really help to avoid those overuse injuries. 

#5  to maintain some consistency with your running
running tips for long distance-beginners

  •  I really advise you mix up the surface that you're running on. The pavement or sidewalk is great for fast running, but actually it's quite a hard surface, so that's a lot of impact to be going through the joints from run after run, whereas the off-road can help with this. 
  • Obviously it's a much more forgiving surface, but with that there is the increased risk of maybe rolling an ankle or whatnot.
  •  Then we have the treadmill. Now that's great for all year round running despite what the weather or conditions are outside, although it can feel quite different to running outside. 
  • So, those are just three examples of different surfaces that you can run on, all of their pros and cons. 

#6 go for distance and not time
running tips for long distance-beginners

  •  It can be far too easy to fall into the trip of fixing on the speed that's high, the pace of each of your runs. 
  • Instead though, we just want to keep those runs nice and easy as I've already advised.
  •  Forget about that pace and just focus on the distance that you're covering. 
  • Maybe you have a route quite close to you that you know the rough distance of. If so, forget about your watch. Leave it at home. Or maybe even just don't check that pace. It can be amazing how much more enjoyable those runs can be, 

#7  Walking is not a fay
running tips for long distance-beginners

  • Particularly so if you are just starting out with your running. , Sometimes your body just needs, and actually this moment of walking allows you to compose and collect yourself and can mean that you actually end up running further after that. 
  • However, for some people out there, I understand it can be hard just getting that continuous running in, so why not break it down into some jog-walks, maybe something like three minutes of jogging followed by two minutes of walking, and then with time you can start increasing the amount of jogging,reducing the amount of walking. 

#8 you're going to feel fatigued, you're going to be sore, and you're going to get tired,but still hold on.
running tips for long distance-beginners

  •  As you are adapting to this running, the new stresses and strains,you're going to feel fatigued, you're going to be sore, and you're going to get tight. 
  • But it's really important that you stay on top of this and give your body some regular TLC. 
  • This means stretching lightly after each of your runs, particularly around the calfs, the quads, and even the hips, because they can be very often forgotten about,but very important indeed. 

#9  joining a local running club
running tips for long distance-beginners

  •  Whilst running on your own is great and I advise you to keep doing that, the benefit of running with others can be huge. 
  • Sometimes it can just be really hard getting yourself out of the door and getting yourself running,but by having that pressure of joining some other people for a run can really help with that. 
  • Also, by its very nature having a friendly group of runners, they can really help and support you as you progress as a runner. 

#10 build your running up very gradually
running tips for long distance-beginners

  •  Adding too much distance too soon could lead to burnout or even injury, so I normally suggest following the 10% rule. 
  • So by that I mean never adding more than 10% to your weekly runs or your weekly volume. 

#11 keep a track or log of this distance or volume with your training
running tips for long distance-beginners

  •  It doesn't need to be anything fancy or online. It can actually just be the old school way, just a bit of pen and paper. 
  • But with that, try and write out a rough plan in advance, keeping to that 10% rule that I've just mentioned,and maybe setting some small, achievable goals along the way. 

2. 4 Warm up- running tips for long distance-beginners 

If you want to maximize your running potential and minimize the amount of time spent laid off with injury, then you need to learn how to warm up properly. 

Now, lets discuss about  5 essential tips of how to warm up for beginners.

#1  assess the environment that they're about to warm up in 

  • if you're looking outdoors you're finding in that it's a wet damp or a muddy area that you're going into
  •  then warming up outdoors probably isn't the best environment, if you're then gonna use a routine that gets you down on the floor in order to your warm-up routine
  •  so if you're able to assess the environment choose the most appropriate conditions if you can before each run both. 
  • Warm up indoors where it's nice and warm getting your body nice and warm wouldn't take too long to get your body into its ready position but if you're outdoors ,perhaps you've also got to take a little bit longer in you're warming up routine ,to ensure that your system is fully awake and ready to go.
  • Equally when you're outdoors and your trying to warm up what you go to look at is the presence of other people around, if you're gonna warm up with lots of people around you have got to be careful you're not going to smack somebody in the face it's a very impolite thing to do for a runner 

#2  look at a dynamic series of warming up exercises. 

  • What I mean by dynamic is that your body is going through a range of motions and they're not held in one position for any length of time. 
  • So dynamic exercises and there is a library of different exercises you can do for dynamic warm-ups and dynamic exercises will be the the chance to start at the top of the body work all the way down ensuring that everything is targeted. 
  • Certainly the running muscle groups and the running tendons but always best to start at the neck very gently. 
  • The idea for the warm-up routine in its entirety is that you go through the entire body very gently so you don't leave yourself out of breath with no energy to run so starting at the neck, just gentle rotation exercises into the shoulders
  •  then going through some circular motions and it's just the chance to start off slow and increase the range that your limbs are going through the exercise. Move down can look at your hips and then looking at your your running gait, the knees and flexing the ankles 
  •  You've got to choose something that works for you and as I say that for the dynamic we're just looking at keeping within the range of motion. We're not trying to do a lot of the traditional static stretches. I think that really has become a thing of the past but there are many of the legacy generations of runners that's all they were brought up with very difficult to break out of that mindset.  

#3 can use static stretching 

  • when it's appropriate static stretching you will find it's very good if you are targeting certain areas of concern in your body
  •  if you notice and from previous runs or you've woken up you're about to do your run but something isn't quite right then start your dynamic routine of warming up
  •  then switch to some static stretching around that area and going through the traditional stretches where you form, your position, hold it for a while and then release
  •  I would always recommend that you then follow it up by some dynamic stretching to finish with, so static stretching very useful when you'retrying to just target a specific niggling area.
  •  but I'd say that if you are experiencing pain or injury then it's best that you have your focus on rehaband recovery in order to ensure that you're not going to exacerbate any of those injuries, when you're out running it, be the worst thing that can happen and as I say overall for warming up if you a shortcut your warm-up routine before each run then you'll cut short your entire running season and now that's no benefit to yourself and make it very hard to get back into running. 

 #4 you should  think about going out for a jog 

  •  here's just three to five minutes to fully limber up here, you don't want to be overdoing it when I say jog
  •  it really is keep your heart rate low. You don't want to go above sixty percent of your maximum heart rate for the jog.
  •  If you find yourself out of breath you're pouring buckets of sweat, it could be the environment in which you're doing it but equally maybe the warm-up routine is far too aggressive for the system
  •  the idea is you just limbered up warmed up so your body is fully responsive and ready to go. You don't want to be in the position through your warm up where your body is now trying to deal with recovery from the aggressive warm-up and then be expected to hit you'rerunning session hard be counter productive to the system. 
  • You won't maximize those running potentials and overall as I say the sum total of this routine between the dynamic  warm up, maybe if necessary the static stretching then going for that 3 to 5 minute jog
  • the entire thing shouldn't take more than say 5 maybe 10 minutes 
  • I'd say be meticulous about it. I say there's no point trying to circumvent it just getting on with a run, you'd be inviting yourself for all sorts of problems. later on and I think many runners who've been around for a while can testify to that.
  • Now of course the length of time for the running warm up plus all the stretching ,I think it has to vary depending on the weather conditions.
  •  So if you are heading out it's a particularly cold environment or you're already in the cold environment to warm up, you should actually spend probably twice as long trying to do your warm-up unless you are very attuned to your body.
  •  It's very important that you know entire system is ready to tackle the cold conditions. 

3. How to breath while running-running tips for long distance-beginners 

 how breathing can improve your performance while you run?

 First,let's talk about how you currently breathe: 

you might be breathing in 
  1. through your mouth out, through your mouth in 
  2. through your nose out ,through your mouth 
you may not be breathing much at all or you may never have thought that breathing is important. 
While you run, next we're going to connect the dots on how the brain plays a pivotal role in how long you can run in an elite-level 

 So how should you breathe?
 We are habituated to breathe in through our nose out through our nose, with a tongue position that is very specific towards increasing signals into the brain. The resting tongue position is pressed to the roof of the mouth with the tip of the tongue just off the front teeth, the middle and the back of the tongue press lightly, as well. While your nose breathing in and out we have the most activation into,

 what is called the insular cortex- the insular cortex is supposed to take all of those signals happening inside that you don't want to think about heart rate blood pressure, how your oxygen is being used how co2 is being released and connecting it to what you're doing so if you want to run longer.

 Your physiology needs to maintain a level that can maintain your running without injury and at the performance, that you desire,

 so how do you put this information into your next run?

 first start with nose breathing in and out with that resting tongue position for as long as you can, as soon as that starts to get too challenging, then you've regressed to nose in mouth out breathing and then as soon as that becomes challenging, you're going into mouth in mouth out breathing knowing that you can switch between that spectrum. As much as you need to during the run that you're performing now. You have some drills to practice on your next run

4.Nutrition & hydration -running tips for long distance-beginners 

running tips for long distance-beginners

  1.  when it comes to nutrition in general, the purpose of concentrating on your nutrition is to stay athletic, to stay fit because a very important aspect about running is that you need to be fit to run.
  2.  To make sure that you are free from injury and you actually enjoy the sport. The purpose there is to have all the ingredients in your food, in your daily food, to contain, you know the right proportions of carbohydrates, proteins,fats, vitamins, minerals which without getting very technical, basically says that you need to have a balanced diet. 
  3. Not to forget that you need at least two to three liters of water everyday, to make sure that you have the body salts as well as the cooling aspect of water. Coming to nutrition and hydration related to the run, let us say that you are going to do your run in the morning,: it is very important that you never go out on a run on an empty stomach.
  4.  It is like when you are going on a long journey, it is very important that you need to first tank up, your fuel tank and then you need to make sure that you'll be able to get to a petrol pump as you go along the way at some regular interval, depending on your milage. 
  5. It is very similar to this when it comes to your own running. Make sure that you have enough reserve energy in your body coming from some small meal before you start running. 
  6. Maybe a banana, maybe a sandwich, maybe a few biscuits, a cup of tea or coffee.
  7. You need to have a little bit of water before you start running. Not a lot, but a little bit of water. 
  8. And as you go along your run, it is important that you hydrate your self with water, maybe, with a little bit of salt added to it, or salts in the form of electrolytes. 
  9. In case you are going to be on the run for durations longer than an hour, a little bit of food along the way, very light, something that you can digest quickly, which will give you glucose as you go along. 
Well, I hope those running tips for long distance  have been of use to you and helped you out there.

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