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| Running: A Beginner's Guide |
 Trina writes, "Believe it or not, running is a learned sport - I am here to help you get started."
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Warm-up and cool down. Be sure to warm up with a few dynamic stretches before heading off on a run. Stretch and cool down shortly after your run to help prevent injuries later on.
Combine stretching and strengthening. A good time to do your stretching exercises is while resting between lifts during your strength training.
Be careful of your running surface. The best surfaces for running are firm but not too hard, relatively flat and smooth. As you run down the road against traffic, the slant causes your right foot to pronate and your left foot to supinate. So map out your routes over the flattest streets you can find. Stay off sidewalks unless you are running in heavy traffic to get off the streets. Watch the grass, there are uneven spots and holes that you may not be aware of. You're better off running on dirt trails because you can see the rough spots and avoid them.
Don't train every day. If you train hard every day, you'll wear your body down rather than build up. Give your muscles a chance to mend and stock up on glycogen for your next hard effort. Give yourself one easy day or rest day between hard efforts.
Keep a training log of your daily runs. It may seem compulsive or boring, but charting your distance, pace and course, the weather, and how you feel can give you an important perspective. With a running log, you can trace your progress and detect errors accurately and objectively. You can see if you've been training too little or too much.
Start out with a slow pace and very short distance in mind. For example you may only run 1/2 mile your first day out. Then the next day only 3/4 of a mile. It may not seem like enough but your body will recover quicker and be less prone to injury.
HAVE FUN!
I have finished dozens of races, and have coached others. Running is an inexpensive way to stay in shape. If you want to learn more you can contact me anytime.
Trina K Kubitschek, CPT
Owner of CrossFit Station
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Posted on Apr 09, 2012 09:54am.
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