You should take time off from running each week. This will help you avoid injuries and fatigue that can occur with the increasing mileage.
Plan on a very easy day or a day off following workouts of greater intensity like a longer run. Some studies have shown muscle damage following a long run that can last almost three weeks.
Running can be a fun and satisfying way to stay active. For anyone new to running, first and foremost be kind to yourself. Build your confidence and create a new habit of running by following a routine. Set goals and have rewards to remain motivated and cheer yourself on. Keep in mind your starting level of fitness and consider signing up for a race to have something to shoot for. Not everyone has the same goals. Rex says. Set your schedule accordingly and be sure to listen to your body every step of the way.
The number one cause of injury is trying to go too far or too fast too quickly. Even if you have to repeat weeks of training within your chosen program or app because they seem to accelerate beyond your capacity.
You do you! For experienced runners and those training for longer races, the goal is to peak at certain times of the year depending upon your race schedule. In order to peak, you need to plan for recovery. Before training for a marathon you should be running for about one year.
Most programs build from a base of 20 to 25 miles per week. This type of foundation lowers your risk of injury. If you have a good running base, plan on an week training program. Your longest run leading into this schedule should be at least five miles. The most important aspect of training is the long run.
This will train your muscles, heart and lungs to work for progressively longer periods of time. Gradually increase your long runs with intermittent shorter runs. Pick a day for your long run. You may fill in the mileage for the remainder of each week dependent upon your usual weekly mileage, history of injuries and running experience. A beginning marathoner should plan to run a total of about 20 to 25 miles during the early weeks of the program and up to 40 miles when the long runs are the greatest distance.
Learn more about vaccine availability. Advertising Policy. You have successfully subscribed to our newsletter. Related Articles. Your body will be tired so you may sleep a little more. All of this will affect weight loss. If you eat a balanced diet and try to maintain your calorie intake as you run, you may also lose weight as you become more fit. The worst part of running is the pain that comes along with your new routine.
While there has been recent evidence that static stretching — holding a stretch for a period of time — can prevent acute muscle injuries like tears or strains, such types of injuries are uncommon in runners.
In fact, holding a stretch too long can even make your muscles less powerful. Instead, you could try dynamic stretching , which warms your muscles through repeated movements. While some professional and amateur runners swear by these pre-run warm ups, there are no studies that show that dynamic stretching prevents injury. The bottom line? If you like the way stretching feels before a run, go for it. Keep your muscles in motion to prevent straining them before you hit the road.
If you like to stretch before you run, try this dynamic stretch for your hamstrings and gluteus muscles. Nothing can ruin a good run like a side stitch. Runners who regularly slouch their backs are more likely to experience those spasm-like cramps in their abdomen.
When you feel a stitch coming on, take a deep breath to arch your back and try to run more upright. While side stitches are generally felt above the hip, sometimes they can be felt all the way up to the shoulder.
So be cautious and see a doctor. Cramps during exercise could be a result of over-excited nerve endings, probably as a result of fatigue. Studies of triathletes and ultramarathon runners have found that those who cramp during a race tend to be racers who bolt from the start, setting an early pace that is much faster than their normal training speed, inviting fatigue. They also often have a history of the condition, suggesting that once a muscle cramps, it is primed to repeat the spasms.
Luckily, treatment is simple. Stretching seems to quickly calm the manic, misfiring nervous system connections in the muscle. The most common running injuries involve the feet. The repetitive banging of your heels and toes on the pavement can cause some real aches and pains. Many runners take pride in the blisters, calluses and bruises — not to mention the loss of a toenail or two — that inevitably occur after logging mile after mile of their runs.
The good news is that the pain of one of the most common foot injuries — plantar fasciitis — can be alleviated with a simple stretching routine. Tara Parker-Pope is the founding editor of Well, an award-winning consumer health site with news and features to help readers live well every day. Twitter: nytimeswell. Prevent Injury. First, Pick a Race The absolute best way to keep yourself running is to find a race, sign up for it, pay for it and put it on your calendar.
Running Form Some people are natural heel-strikers while others tend to lead with their toes. The Run-Walk Method The Run-Walk Method is a great way for new runners to get started and for experienced runners to improve their race times. Choose a Training Plan You can find any number of elaborate training plans online, but we believe in keeping it simple.
Get More Running Tips From Well Our weekly email for runners delivers practical tips, expert advice, exclusive content and a bit of motivation to your inbox to help you on your running journey. It all starts with the right pair of sneakers. Socks While most runners focus on shoes, socks can be important too.
Choose Your Playlist Running should feel like a reward. Editor's Picks. Timing Devices Every runner needs a timing device to help manage his or her training. Slushies vs. Fuel Your Body What you put in your body is just as important as what you wear when you start running. What to Eat Make a fist. Sports Drinks Electrolytes are water-soluble nutrients, like sodium, that can leave the body through sweating. Too Much Water You can drink too much.
Running to Lose Weight? Avoid Runner's Weight Gain Running burns calories, which means your body will be hungry and you may begin eating more than usual. Prevent Injury The worst part of running is the pain that comes along with your new routine. Straight-Leg-March If you like to stretch before you run, try this dynamic stretch for your hamstrings and gluteus muscles. Your head should be lifted, your back should feel long and tall, and shoulders level but relaxed. Maintain a neutral pelvis.
Make sure you're not leaning forward or back at your waist which some runners do as they get tired. As you run longer distances, be especially mindful of your shoulder placement. They may start to hunch over.
Rounding the shoulders too far forward tends to tighten the chest and restrict breathing. It helps to look ahead. Focus your eyes on the ground about 10 to 20 feet in front of you.
Your arms should swing naturally back and forth from the shoulder joint rather than your elbow joint. There should be a degree bend at the elbow. In the proper position, your hand should almost graze your hip as it moves back and forth. Your hands should stay as relaxed as possible. You can gently cup your hands or simply let them relax, Just don't clench them into fists because it can lead to tension in your arms, shoulders, and neck. The way that your foot hits the pavement is called your footstrike.
There are different ways that your foot may approach the road. You might land on your heel, in the middle of your foot, or on the toes or forefoot front of the foot. You may notice that you are a toe runner or a heel-striker. If you land on your toes, you are a toe runner and you may experience tight calves as a result. You may also develop shin pain. If you land on your heels, you are a heel striker. This can mean that you are overstriding—taking steps that are longer than they need to be. This can waste energy and may cause injury.
Many coaches suggest that you should try to land in the middle of your foot, and then roll through to the front of your toes. You may want to experiment with this form to see how it feels. However, if you are naturally a toe runner or a heel striker it may be best not to change your stride. Some research has indicated that forcing yourself to run with a mid- or forefoot strike does not improve running economy, does not eliminate an impact at the foot-ground contact, and does not reduce the risk of running-related injuries.
You'll learn quickly that eating right and staying hydrated can make or break your runs. When running, you should pay attention to your thirst level and drink when you feel thirsty. If you're looking for a general rule of thumb for fluid consumption during your runs, you should take in four to six ounces of fluid every 20 minutes during your runs. Runners running faster than eight-minute miles should drink six to eight ounces every 20 minutes. Here are some specific hydration tips for longer runs or races:.
What you eat before, during, and after a run has a big effect on your performance and recovery. Keep in mind, however, that while running does burn a lot of calories, it certainly doesn't give you a license to eat anything you want.
Some new runners learn this the hard way when they actually gain weight after a couple of months of regular running. Figure out how many calories you need and focus on eating a healthy, balanced diet. More tips for pre- and post-run nutrition include:. When you first start your running program, you'll probably feel excited and energized about your new commitment. But, you're likely to experiences challenges along the way and these will test your motivation. There are a few common strategies that runners use to stay motivated.
First, many runners join a group. Different types of running groups appeal to different types of runners. There are groups that run to train for a specific race, groups that focus on the social aspects of running, and even groups that run for charity or for a common cause.
Another common strategy is to run with music. Listening to a great playlist can be a great way to stay energized, especially on long runs. However, keep in mind that using headphones during runs comes with a few pros and cons. A major drawback of running with headphones is that it limits your ability to hear noises around you and may put your safety at risk. It might be helpful to do some runs with headphones and some without.
You might also want to start a running journal. Keeping a training log helps you to express your ups and downs as they occur during your running experience.
It also becomes a great testimonial to the hard work that you've put in. On the days when you don't feel motivated, simply look at all that you've accomplished and you might get the energy to exercise. Lastly, fill your home, workspace, or social media feed with motivational running quotes. Simply surrounding yourself with the words of talented runners can be both uplifting and inspiring.
Here are some recommendations for staying safe in all weather conditions. If you run all year long, plan to do a few cold-weather runs. Start with a thin layer of synthetic material such as polypropylene, which wicks sweat from your body.
Stay away from cotton because it holds the moisture and will keep you wet. An outer, breathable layer of nylon or Gore-Tex will help protect you against wind and precipitation, while still letting out heat and moisture to prevent overheating and chilling.
If it's really cold out, you'll need a middle layer, such as polar fleece, for added insulation. Wearing a hat will help prevent heat loss, so your circulatory system will have more heat to distribute to the rest of the body. Wear gloves or mittens on your hands and warm socks on your feet. You're going to warm up once you get moving, so you should feel a little bit chilly when you start your run.
If you're warm and comfortable when you first start, you're going to start sweating very early in your run. A good rule of thumb is to dress as if it's 10 to 20 degrees warmer outside than it really is.
It's likely that many of your runs will take place in warm weather. Here are the best tips to stay safe in the heat. Light-colored, loose-fitting clothing will help your body breathe and cool itself down naturally. Tight clothing restricts that process and dark colors absorb the sun's light and heat.
Wear synthetic fabrics not cotton because they will wick moisture away from your skin so cooling evaporation can occur. If you want to wear something on your head to block the sun, wear a visor. A hat is too constrictive and traps heat. In addition to drinking water when thirsty, you can use water to cool yourself during runs. If you're overheating, splashing water on your head and body will cool you down quickly and have a lasting effect as the water evaporates from your skin.
Good spots to splash cold water are your head, back of your neck, and under your arms. On a race day or during an intense workout, take the weather conditions into account.
Hot and humid conditions are not the time to try to push your pace. Don't try to beat the heat. Slow down, take walking breaks, and save your hard efforts for cooler weather. If the conditions are really brutal, do some treadmill running , if that's an option. Believe it or not, your running program should include more than just running. It's a good idea to mix other activities into your training regimen.
Cross-training helps to balance different muscle groups, prevent overuse injuries, and mix up your workout routine so that you don't get bored. Cycling, swimming, deep water running, skating, or using an elliptical trainer are all complimentary aerobic exercises that will help you avoid getting burned out. Strength-training one to two times a week can also help with injury prevention.
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