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.

Gear Guide for Running In Bad Weather

Wouldn’t it be wonderful if every day was sunny and temperate? It sure would make it easier to run (or perform other types of outdoor activities). However, the weather just doesn’t behave like that in most places and if it did, it might be boring.

 (Photo credit: Wikipedia)

There’s something fun about running in the rain or the cold. It wakes you up and challenges you to work harder. The key to a safe and fun bad weather run rests in your gear choices. Here are a few recommendations and tips.

Protect Your Feet

In cold weather you will likely want to wear warmer socks. Yet it can be difficult to find socks that are warm but not thick. Thick socks won’t fit inside your running shoes, or can make them too tight which inhibits circulation. Consider wool socks. There are some wonderful wool socks designed for running. They wick away moisture and keep your feet warm. They’re also good for running in warm weather too.

Rainy, slushy weather also results in wet feet. Wet feet mean blisters. Sock choice is important. However, you can also protect your feet with gaiters. Gaiters are little water proof sleeves that strap over your shoe and rise above your ankle. They sit on the outside of your shoe to keep the water out.

Stay On Your Feet

In the winter trails and sidewalks can be slippery. There are a few solutions to help you stay on your feet and off the ground. YakTrax are one brand of traction device that straps to the outside of your shoe. MicroSpikes are another option. They screw into the bottom of your shoe to provide traction. There are many choices to consider depending on where you run and the thickness of ice you’re dealing with.

Lined tights. (Photo credit: Wikipedia)

Stay Warm

Many times you don’t need much to keep you warm even on the coldest of days. True, you may be chilly for the first half mile. However your body warms up quickly when you run. On the coldest of days consider wearing a hat and gloves. Wool is a favorite however fleece and other materials work well too.

Tights keep your legs warm. Standard tights may not be enough on cold days. You may want to look into buying lined tights. They’re wonderful under snow pants for sledding, snowshoeing, and skiing too.

Upper body warmth can be found by wearing layers. A silk or thermal base layer topped by a thin fleece and a windbreaker should be enough to keep your body warm. If not, consider adding a vest to keep your core warm.

Get Waterproof

Not everyone wants to be protected from the water. Many waterproof items don’t have the ability to breathe. However, if you dislike being wet consider looking into water resistant instead of water proof. Several main sporting lines have recently come out with water resistant fitness wear to protect athletes in inclement weather.

Bad weather isn’t a reason to stay indoors. With a little planning and preparation you can run in just about any type of weather. You may find that these runs are the most fun - enjoy the brisk air, the crunchy leaves or the winter wonderland around you!


Bad Weather Running Gear:
   

Choosing The Right Running Gear

There are many things to enjoy about running. Running improves your heart and lung health. It boosts your metabolism and burns calories. It also helps clear your mind and improve your sense of well being. However, having the right gear and attire can definitely improve (and help you make the most of) the experience. Let’s look at the basics and then explore some of the fun and useful extras.

Running Gear Basics

Running shoes (Photo credit: Shopping Diva)

The only item you really need to have to run are a pair of good shoes. Your feet do a lot of work when you run. Wearing good running shoes helps you minimize impact, improve your form, and feel better during and after a run. Consider visiting a running specialty store to get a shoe fit and a gait analysis. They can recommend the best shoes for your foot, running style, and body mechanics.

Support Wear
Women need to run with a sports bra. It reduces friction on the breasts and keeps them in place so gravity doesn’t damage the tissue. Men may want to wear supportive compression briefs as well. These help keep the bits and pieces in place so they don’t bounce around - guys, you know what I'm talking about!

Socks
If you’re a barefoot runner or you don’t like running with socks then socks may not be a requirement for you. However, many runners do run with socks and it can be tricky to find the right socks. You want a pair that doesn’t bunch. You want them to wick away moisture and not cause friction and blisters or hot spots. Try different types of socks to find the ones that work best for you.

Bottoms
Women have the benefit of being able to choose between running shorts, skirts, and tights. Running skirts are fun to wear, they’re colorful and comfortable. Regardless of what you choose make sure there are no issues with friction. You want your body to be able to move freely without getting chafed by your clothing. Compression tights and shorts may offer additional support and faster muscle recovery.

Tops
Comfort is key here. Look for tops that wick away moisture and fit well without chafing. Sleeveless, short sleeve and long sleeve options are available. Find a style and fit that works for you. Cotton is usually a poor choice because it gets wet and stays wet. It can be uncomfortable. Women can also find tops that offer built in sports bras.

Leg Warmers (Photo credit: Team Traveller)

Fun Extras

Arm and leg warmers – arm and leg warmers serve a purpose. They keep your arms and legs warm. They’re wonderful on those days when it’s too warm to wear a coat but too cold to have bare skin. When you warm up, you can push the warmers up or down and stay the ideal temperature.

Hats – sun visors, baseball hats and winter hats are all useful and they can be a fun way to add style and personality to your running attire. In the summer look for lightweight hats with a visor and built in sweat band.

Remember you can start small. Buy a few foundation pieces and see how it goes. You may find that you prefer one style or material over another. As you add miles you can add to your running wardrobe too.


A Few Examples of Running Gear:
   

4 Tips For A Good Run

Let’s face it; some runs are better than others. Often, the key to a good run is a good attitude and the right equipment. The good attitude is up to you. One way to ensure you have a good mental running attitude is to relax. Remember why you are running and focus on enjoying the experience. Every run doesn’t need to have a purpose.

To make the most of it, here are a few tips to help you make sure you’re ready for your run:

1. Weather Conditions

Is it sunny out? Wear sunscreen. Sunglasses and/or a sun visor are helpful too. If it’s cold out, make sure you have a hat and gloves. A jacket and tights aren’t always necessary. However, if you get chilled easily, consider taking along a light jacket.

Is it raining? Consider bringing a pair of dry socks. Wet socks can cause blisters. If you need to stop and change your socks, a dry pair in your pocket is nice.

2. Personal Comfort

Running socks. (Photo credit: Wikipedia)

Sweat dripping into your eyes is distracting, painful, and easily prevented. Wear a hat with an absorbent rim; they make baseball hats and visors for runners with an absorbent band. Sunglasses that slide down your nose are uncomfortable too. A hat can keep the sun out of your eyes.

Find socks that don’t cause blisters. Every runner has their favorite brand or material. Thin wool running socks are great for wicking away moisture.

3. Gear and Gadgets

Many people enjoy running to music. If you carry an MP3 player make sure it is charged and positioned comfortably on your body. If you run with a water bottle make sure it suits your running style. Hand held bottles can get sweaty and your hand can cramp. Waist holders can restrict your digestion and breathing.

4. Safety

Make sure someone knows where you’re going and how long you’ll be gone. Additionally, make sure you have emergency contact information with you. A Road ID or other identification works well. If you’re running in the dark or at dawn or dusk, make sure you have reflective clothing on and are running in a low traffic area.

If you’re running on trails or by yourself consider taking a small pepper spray or mace with you. You never know when you’ll need it.

When you return from each run, jot the information down in your running journal. Track mileage and pace as well as any issues you had with gear or fitness. Tracking this information can help you continue to have successful runs.