5 More Running Tips For Beginning & Advanced Runners

Last week we covered the top five running tips, but there are always more ways to make running easier and more effective.  The previous article addressed starting small, choosing the right running gear, staying motivated, running when it’s right for you, and pushing through on those tough days.  This week we're continuing where we left off, with some more tips to help improve your running program - no matter what level you're at.

Stretch hips & back after running. (Photo credit: Wikipedia)

#1. Stretch after you run. 
Many people believe that it’s important to stretch before you run; however stretching after you run is significantly more important.  What is important to do before you run is to warm up your muscles.  This can be accomplished by walking for a few minutes.  When stretching after your run, you’ll of course want to pay attention to your leg muscles, however your neck and back muscles will benefit from a good stretch too.  Running uses your core and stretching will help you maintain proper form resulting in less pain.

#2.  Take days off.  Running every single day will actually cause you more harm than good, and may cause painful overuse injuries which will inevitably force you to take weeks if not months off from running.  If you don’t want to take a day completely off, do some form of exercise that doesn’t require using your running muscles.  Lift weights, do yoga or some other form of exercise to give your joints and muscles a well deserved rest.

#3.  Don’t try anything new on race days.  If you’re competing, it’s tempting to try a new sports nutrition item that day or to wear different clothing.  This is almost always a mistake.  Race days are the days where you do what you best know how to do.  If you want to try something new - and by all means do - it’s a great way to improve, try it on your training days.

#4.  Always tell someone where you’re running and when you’ll be back.  This is a must.  If you live alone and don’t have anyone to tell, then at least write it down and carry your cell phone and mace with you.  When you’re running many things can happen from running into a dangerous animal to being hit by a car.  It’s important to have your ID on you, a cell phone and mace or pepper spray if you’re running by yourself.

#5.  Learn running safety and follow the rules.  Running safety rules dictate that you run facing traffic.  If you’re running at night then a reflective vest and even a headlamp can help you both see where you’re going and help others see you.  It’s okay to run with music however make sure you can still hear others around you.  These are by no means all the safety rules but they’re a beginning.  Learn them and follow them to stay safe.

As you continue running you’re sure to find a few tips that work optimally for you.  Every runner has their favorite running tips.  Chat with other runners, learn from them and share. It’s part of the fun of being a runner!

5 Running Tips for Beginning & Advanced Runners

Running is a great sport that offers something for almost everyone.  Regardless of whether you are running for health or competition, you can run for a few miles or a few hours – there are even races which last a few days!  However, regardless of how or why you run there are a few tips that apply to just about everyone.

Tip #1:  Start Small.  Rome wasn’t built in a day, and deciding to hit the road and run ten miles when you’ve not run nine, eight, seven, six, or fewer miles is a sure way to injure yourself.  Not only that but if you decide to just hit the road without any prior training or buildup you may end up unable to accomplish your goal and end up feeling bad about yourself.  Not what running is about at all!

A "low profile" sole provides greater stability. (Photo credit: Wikipedia)

Tip #2:  Don’t Neglect Proper Running Gear.  That includes running bras for the women, support shorts for the men, and well fitting running shoes all around.  Well fitting running shoes are worth their weight in gold and can prevent injuries and needless pain. (Stay tuned later this month for some tips on picking the right pair for you.)

Tip #3: Take Steps to Stay Motivated.  Some people are motivated by running with groups.  The social aspect of it makes the time more enjoyable and they push themselves more if they’re running with others.  Other people are motivated by running by themselves and simply enjoy the quiet time.  Some are motivated by small progression in speed and/or distance, while others long to compete and will be motivated by signing up for an upcoming race.  Find your motivation!

Tip #4:  Run When It’s Right for You.  Often when people get started running they try to squeeze extra time into the day by getting up early and running then.  That’s great if you’re a morning person however if you’re not a morning person then getting up early is going to be pure torture.  Rather than trying to force yourself to be something you’re not, run when it feels right for you.  That can be at lunch, or after work in the evening if the timing is better for your mind and body. 

(Photo credit: Wikipedia)

Tip #5:  Know That Some Days Are Better Than Others.  While it would be great if every run were better than the last one and every run felt great, that’s just not reality.  Whether the weather is crummy, or you just don't feel like running, some days it’s just difficult to put one foot in front of the other.  When you get out and run on those tough days and manage to complete it, those are the days to really be proud of yourself.

Finally, and yes the article says top 5 tips, but there’s one last tip that is vital to your success – stay hydrated and remember to pay attention to your nutrition.  If you’re running for more than 60 minutes you will want to take water with you and always consume a high protein snack when you return.  It’ll help your muscles recover more quickly which means less muscle pain for you the next day.

How Long Should Your First 5K Take?

If you enjoy running so much that you decide on entering a race, starting out with a 5K race is your best option. A 5K run is 3.1 miles, and one of the best ways to begin getting involved in running races, no matter what your running goals may be.

Entering races can also give you the determination to stick to a regular running schedule, giving you the exercise you need for cardiovascular health, as well as in maintaining your ideal body weight. And of course, there always is the benefit of meeting new people and making new friends in the “running world”.

So when entering your very first 5K race, you may have several concerns and fears that can cause pre-race jitters. One area of concern that you may have is how long it will take you to complete the 5K race.

Time Depends on Training

 (Photo credit: Wikipedia)

Training to run your first 5K can be based on an easy plan, which you can complete within just two to three months. As a beginner in the racing arena, you probably have kept your schedule to running at least three times per week, which has you well-prepared in conditioning for the race.

At the beginning level, the minimum time on average to complete a 5K is approximately 30 to 36 minutes. This would be equivalent to running a steady pace between 12 and 10 minute miles. This is being conservative, and is just based on general averages for first time racers in a running event.

Time Depends on Fears

With your first race, fear may develop. This fear may be related to your thoughts about having enough energy to complete the race. Many first time race runners will hold back their running pace and therefore finish the race in 30 minutes or longer and still be full of energy.

You may not think that this is something you would fear, but there is something about that race day that brings about this fear; “what if I run to fast and burn out?”, “What if I come in last?” It's good to be cautious as a beginner, so you will know what it feels like to be running alongside many runners with different running speeds.

Time Depends on the Course

If possible, it's a very good idea to practice the course before your race day, as it'll make you feel more comfortable with running the 5K. When practicing on the race course, you will be better able to judge your strength and fitness level, and know what pace you can run at.

When checking out the course is not possible, it is always best to proceed with caution. A first running race is an exciting time, so it should be enjoyed instead of worrying about your finishing time. Enjoy the scenery of the course and pace yourself according to how you feel.

Running in a 5K is a great way to see if racing is what you would like to do. Who knows, you may like the thrill of racing so much that you start training for longer-distance races!

Assessing & Improving Your Running Posture

Running may sound simple, but actually, there's more to it than you might think. How you run has a direct impact on how much energy you use when you run. It also affects your risk for potential injury. Improving your running posture and form can help you run further, faster, and easier.

Assessing Your Running Posture

This is a two or three step process. The first step is to pay attention to your posture on your next run. Here are some things to assess:

Poor posture (Photo credit: midwestnerd)

* Are you bent at the waist, standing up straight or leaning forward from the hips?
* Are your shoulders scrunched up or relaxed?
* When you run up hill do you shorten your stride, lengthen your stride or keep it the same?
* When you swing your arms do they move parallel to your body? Do they swing in front of your body? Do they move at all?
* Do you clench your fists or are your hands relaxed?
* Is your chin tucked down, tipped toward the sky or looking straight ahead?

When you’re running try a few different things and see how it feels. For example, scrunch your shoulders then relax them. What feels different? Now lean forward at the waist and run for a minute. Now straighten and run for a minute. Now lean forward at the hips and run for a minute. How did each change feel? How did it affect your running and your effort level?

Now it can be difficult to assess your posture by yourself. The next step is to ask a friend to video tape you running. Try to run naturally without making any changes or adjustments. Tape yourself for a few minutes. When you review the video you can assess yourself based on the questions listed above.

POSITION OF SKELETON IN GOOD AND POOR POSTURE -  (Photo credit: Wikipedia)

What to Aim For

Ideally, your upper body including your shoulders, arms and hand will be relaxed. Your arms will move from side to side and match your stride. If they cross your body it causes your torso to rotate which takes energy. This energy is better spent in your legs.

Imagine a string running from the top of your head down to the center of your belly. This string keeps your head, neck and back in alignment. When you need to increase your speed, lean forward from the hips just a touch. You’ll notice that you gain momentum by changing gravity here. Stand up straight and you slow down. Think about how you run when you’re going downhill, you automatically lean back bit right? And when you’re running uphill you lean forward. It’s a natural instinct. Make sure you’re leaning from the hips instead of your waist for maximum efficiency.

Finally, your feet will ideally stay under you. If your leg reaches too far forward it causes your heel to strike the ground first. This impact can cause injury to your knees, shins, and hips. This may mean you need to start with a shorter stride. You can make up the speed by increasing your turnover or the number of steps you take in a specific amount of time.

Good posture makes a huge difference in the amount of energy you expend when you run. The more efficiently you can run the less energy it takes to complete a run. It may take time to correct your posture but it’s worth it - less effort, better results and fewer injuries.