Looking to start running?
Beginning a new running routine is a common goal for many people looking to increase their fitness or improve their cardiovascular health. Check out some of our tips below to begin -
Get the Right Gear:
Invest in a good pair of running shoes that provide proper support and cushioning. Visit a specialty running store to get fitted for the right pair. Coach Tommy is a fan of Monrovia – A Snails Pace Running Shop
Wear comfortable moisture-wicking clothing suitable for running. If running at night wear bright, reflective clothing. You can also find lights to wear.
Warm Up:
Start with a 5-10 minute warm-up, which can include brisk walking or dynamic stretching to loosen up your muscles. You can see some great stretches and more on our app at SofitSoCal.com. Just click the "go to app" button that appears when you log in from a mobile device.
Choose Your Terrain:
Opt for a flat and soft surface like a track or a well-maintained trail. Running on pavement can be harder on your joints, so if you have the option, choose a softer surface.
Gradual Progression:
Begin by incorporating short running intervals into your walk. Example - you can start with 20-30 seconds of running followed by 4-5 minutes of walking. Each week you may gradually increase the running time 20-30 seconds based on how you feel.
Maintain Good Form:
Focus on your running form to avoid injury. Keep your back straight, shoulders relaxed, and arms bent at a 90-degree angle. Land mid-foot instead of a heel strike and push off with your toes. If you are not sure about form or have questions, you can always reach out to coach Tommy at Tommy@SoFitSoCal.com.
Breathing:
Pay attention to your breathing. Try to establish a rhythm that works for you, such as a 3:3 or 2:2 breathing pattern (inhale for three steps, exhale for three steps).
Listen to Your Body:
Pay attention to any pain or discomfort. If you experience sharp or persistent pain, stop running and seek medical advice. It's essential to avoid overtraining and injury.
Rest and Recovery:
Give your body time to recover between running sessions. Aim for at least 48 hours of rest or cross-training in between to prevent overuse injuries.
Stay Hydrated and Fuel Up:
Drink water before, during, and after your run. Consider eating a light, balanced meal or snack about 1-2 hours before running to provide your body with the necessary energy. We recommend something with protein and carbs before and after. You may not want to have meal heavy in fats as it will slow digestion.
Cool Down:
After your run, take 5-10 minutes to walk or do some gentle stretching to help your muscles cool down and reduce the risk of post-exercise stiffness.
Track Your Progress:
Use a fitness app or a running watch to monitor your running time, distance, and pace. This can help you set and achieve your running goals. You can always join coach Tommy on the Strava app as well.
Don't rush the process, and always prioritize your safety and comfort.