Running tips for beginners

I know I talk a lot about running but I feel everyone and anyone can benefit from a good run.   It is a great stress reliever plus you don’t need to drive to a gym.  All you need is a great pair of running shoes then put one foot out the door and off you go!  If you are serious about running and have never really ran before I suggest going to a running store and let them help you pick out a good pair of shoes.   They will help determine if you need a neutral running shoe or one with stability.   The right shoe could be the difference of running with pain or running without pain!

Here is some great tips for a new runner:

  • Be a minuteman “The biggest mistake that new runners make is that they tend to think in mile increments-1 mile, 2 miles, 3 miles. Beginning runners need to think in minutes, not miles.” -Budd Coates, four-time U.S. Olympic Marathon Trials qualifier/coach
  • Wear good running shoes “Spend at least $60. A good pair of running shoes should last you 400 to 500 miles and is one of the most critical purchases you will make.” -John Hanc, author of The Essential Runner
  • Take the “talk test” “The ‘talk test’ means running at a pace comfortable enough to converse with a training partner-but not so easy that you could hit the high notes in an Italian opera.” -Runner’s World editors
  • Relax to the max “When running, let your jaw hang loose, don’t bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed.” -Dave Martin, Ph.D., exercise physiologist
  • Don’t crush the egg “Don’t clench your fists in a white-knuckle grip. Instead, run with a cupped hand, thumbs resting on the fingers, as if you were protecting an egg in each palm.” -Runner’s World editors
  • Follow Road Rule Number One “Running against traffic allows the runner to be in command. Anyone who is alert and agile should be able to stay alive.” -Dr. George Sheehan
  •  Listen up! “You must listen to your body. Run through annoyance, but not through pain.-Dr. George Sheehan
  • Take what you can get “So-called ‘junk miles’-those slow miles done on easy days or during warmups-do count. They burn calories as effectively as fast miles; it just takes longer. Regardless of pace, each mile you run burns about 100 calories.” -Hal Higdon, runner/writer/coach
  •  Go steady “Day to day consistency is more important than big mileage. Then you’re never shot the next day.-John Campbell, former masters running star from New Zealand
  • Ease it back “After a run, don’t rush back into life. Take a few minutes to walk, stretch, relax, meditate.-Runner’s World editors
  • Take baby steps “You can’t climb up to the second floor without a ladder. When you set your goal too high and don’t fulfill it, your enthusiasm turns to bitterness. Try for a goal that’s reasonable, and then gradually raise it.” -Emil Zatopek, four-time Olympic gold medalist from Czechoslavakia
  •  Train with someone… “It may seem odd to hear a coach say this, but I think a really great training partner is more important than a coach.” -Joan Nesbit, coach and world-class runner 

Now it’s time to lace up those new running shoes and hit the pavement.  Good luck!!

Remember any form of exercise will help aid in a good nights sleep.  Plus, comfy pajamas help too 🙂

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