7 Running Tips to Step Your Game Up
Running is a fabulous cardiovascular workout and creates space for you to listen to your breathing, and build a strong mind/body connection.
Runners usually love what they do and are in it for the long haul. If you are a runner that wants to just step up your game, or a beginner who needs some tips to get started, here are 7 ways to amp up your running performance and progress.
- Accept a challenge. Beginning a running program means you’re going to have to go against what your body is telling you (I can’t). But you can, and you should because soon you’ll be flying down tracks, trails and pavement loving every minute of your run.
- Shoot for small improvements. Running just 10-15 minutes a week has been shown to significantly increase aerobic capacity and provide many of the benefits needed to reduce your risk of coronary health problems.
- Splurge on gear. If you love what you’re wearing – that’s great motivation. Not only that, but good running shoes should last between 400-500 miles. They are also one of the most important pieces of equipment you’ll purchase.
- Chat it up. It’s called the “talk test.” If you can’t say full sentences while you are running out loud to yourself or partner, you are working too hard and need to slow it down. Choose a mantra you can repeat out loud if you’re running solo, or trade verses to a motivating song with your running partner to take the test.
- Relax. When you are running, your posture is important. Not just that your body is aligned, but that your shoulders, jaw and arms are relaxed. Clenching up can cause your breaths to become shallow and increase resistance.
- Warm up and cool down. Your warm up and stretching sessions are so important to your run. The prepare your body for what is ahead, and whether that’s a workout or the repair portion of your run, your body needs that time. Give yourself at least 5 minutes and up to 15 for a warm up and cool down session.
- Listen to your body. You may have workouts prepared for you by a trainer or yourself, and while goal setting and reaching your goals is important you need to listen to your body. Respect it’s limits and stop when you feel aches, or pains. These are warnings from your body. Not listening will only leave you in repair mode for longer.
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