Ready to run?
Around this time of year, many people have begun training for a local 5k race, a half marathon, or even a full marathon. Some think those pondering such races are crazy, and that is ok too. If you despise running, please, don’t bother. Do what you enjoy, but don’t be afraid to try something new either!
If you are considering lacing up your shoes and hitting the pavement, let me offer you a few tips before you head out the door (all from my own experience).
- Make sure you have a good pair of shoes. Places like Fleet Feet are incredible for helping individuals find the right kind of shoe for them. They will base shoe selection on your arches, gait, and so much more. You will thank me, and these folks know a whole lot more than the kid at your local sporting goods store (although, I have been known to go to a place like Fleet Feet then head out to other places to compare shoe prices).
- Layer layer layer. When the weather is cold, or simply unpredictable, it is best to have layers on that can easily be removed than to be out and not have enough on. The layer closest to your body should be made of wicking material (all major brands have these types of clothes). Then, put on your outer layers; cotton, fleece, windbreakers, etc. Wear what is comfortable, but be aware of clothes that chafe (the reason cotton should not be worn as a first layer). If it is dark out when you run, make sure to have on reflective gear!
- Hydrate. The day before and one to two hours before you head out, especially on longer runs, you should be drinking water and fueling your body. If you are going on a short jog, 5 miles or less, something as simple as a banana may be suitable for you. However, longer runs are going to need more fuel. Due to stomach upset, what you eat prior to a long run depends on you and your body. I know some who will have oatmeal, some toast with peanut butter, etc. High fat foods will lead to high stomach upset, that much I can assure you. Personally, I chose to use AdvoCare Muscle Gain prior to long runs, in addition to some other products. On longer runs, alternate between water and an electrolyte replacement drink. Here’s a great article to help you choose which one’s best.
- Protect your skin. Use your sunscreen, wear your sunglasses, or a visor if the sun is out while you run. If you will be out for more than an hour, have sunscreen with you to reapply.
- Warm-up before heading out. I do not recommend static stretches, which can actually cause damage. Instead, do dynamic stretches, like the ones published by Runner’s World.
- Cool down. Once you have completed your run, the worst thing you can do is just sit down. Walk for a bit to help bring your heart rate down and to slow your breathing down. After running is the time to partake in static stretches, like the ones posted here.
- Refueling your body within 45 minutes of completing your run (especially longer ones) is essential to muscle recovery. I know some people who simply have an apple and some almonds in order to consume both complex carbs and protein. I always go for a Post Workout Recovery shake because I know it’s the highest quality, and experience tells me it works!
- As you go throughout your day, following your run, make sure to move around and continue drinking water.
Happy running friends. For those of you taking music along with you, I recommend you turning it to a volume that will still allow you to hear oncoming traffic, dogs, people, and whatever else is out there. I also recommend a Road ID, for the sake of safety.
Now, lace up those shoes and hit the road!
