You can run anytime and anywhere, even in times of corona. It gets even easier – and more fun – when you know what you're doing. And what you should not do. With these ten golden tips you can get the most out of your run.
When you start running, you usually make rapid progress. Running for five minutes is hard at first, but you soon manage to run for ten minutes or even fifteen minutes straight. That makes people enthusiastic and makes many people want more, so that there is a great temptation to go all out. And why not, it's going well, isn't it? This mindset is a common beginner mistake that often leads to injury. That's because your fitness progresses faster than your joints and tendons, which still have to get used to the load. If you do not take this into account, there is a good chance that you will suffer from pain or worse.
For running you need little more than a pair of shoes. A truth as a cow, but no reason to mustache your sneakers from ten years ago. It makes a big difference whether you run in worn-out ones or brand new running shoes. It has everything to do with the damping. This damping is important, because your body has to absorb a lot of shocks while running. In shoes that are unused in the closet, the cushioning decreases by about ten percent every year. Preferably don't buy your running shoes online, but in a specialty store where they do a gait analysis. This way you can be sure that you buy a pair that fits your feet.
Many runners slump a little when they get tired, with their eyes on the ground, but it's much easier to progress if you run with an open stance. Chest out, shoulders low and crown up as if you had a feather on your head. Keep your arms at a 90-degree angle and move them from front to back, as if you were cutting a plank in half. Running is a forward motion, so your limbs – whether that's your arms or heels – swinging from side to side are useless. Take your whole body forward and try to walk light-footed. With an ideal run you touch the ground short, hard and fast.
If you haven't been running for very long, your heart rate will go up considerably during your workout. Your body therefore needs extra sugars, so make sure you have something to eat before your training. That doesn't have to be a pile of sandwiches, rather not even. Two tangerines can be enough, and a cracker with jam is also nice. Novice runners sometimes think they need all kinds of things when they start running, but you don't need any extra energy up to 10 km runs. Afterwards it is wise to eat something, preferably with protein, because you need it for muscle building. That can be a bowl of cottage cheese, but a coffee with whipped milk is also fine.
The most common question from one runner to another is, "What was your average speed?" But to master running, you must first invest in volume. First, make sure you can run a certain amount of miles without your heart rate skyrocketing. You can take a test with a sports doctor to find out which heart rate is right for you to maintain, but there is also another, much simpler rule:if you can no longer talk while running, your heart rate is too high. At such times, reduce your speed to a level that you can easily sustain, even if it feels terribly slow.
It is of course fine to run in circles away from the homeland, but it is so efficient and motivating to follow a training schedule. The internet is teeming with schedules, for example take a look at Hardlopen.nl, Run2day.nl, Runinfo.nl or Dehardloopwinkel.nl. You can also decide to go for a run using a running app, for example Runkeeper, Nike Run Club, Strava or Running with Evy. Plan your training sessions in advance and put them in your agenda, so that you know where you stand. Most schedules consist of three training sessions per week, divided into interval training, tempo training and endurance training. It is wise never to increase your training size by more than ten percent per week.
Read also:With these tips you can run mindful
Running is often associated with all kinds of injuries. In fact, on birthdays there is always an uncle or aunt who says that running is bad for your knees. Admittedly, that sounds quite plausible, because why should your shoes wear out if you use them often and your knees/hips/back don't? The difference is that our body is made up of living cell tissue that constantly renews itself. And that renewal goes extra well if you use the fabric, for example by running. If you do have an injury, it is almost always the result of overload. Do not walk stiffly, but rest until the pain is gone. If that takes longer than 48 hours, visit your doctor.
If you always run the same five-kilometer lap at about the same speed, your fitness will get stuck at a certain level at some point. To ensure that your body continues to improve itself, it needs a little stimulation every now and then. You stimulate this by introducing variation in your training. This can be done very simply, by choosing a different surface or route. Run through the roadside instead of the asphalt or take the car and go for a run in the woods. Also try to schedule interval training regularly. Take a stopwatch with you and run at full speed five times for half a minute, with three minutes of easy jogging in between.
Runners are often a bit scornful about it:people who are in the weight room at the gym. But it is secretly a perfect combination, because strength training quickly gives you stronger muscles. This benefits your running performance and makes you less susceptible to injuries. Your muscles will get a boost if you do a round of burpees, squats, lunges and push-ups a few times a week. If you have a few minutes a day to spare, spend it on planks. When you're running, you use your core stability to keep yourself upright. A strong and powerful core helps you to walk smoothly and upright, even when you get tired.
Especially in winter, when your muscles are still cold, it is good to warm up your body a bit before running. You can do that by starting with uptempo walking, but you can also do it a little more dynamically:skip, swing your arms and raise your knees. Do this for about five to ten minutes, then you can go for a run. Passive stretching, in which you stand in the same position for about thirty seconds, is done after a workout. You are stretching properly when you feel a slight tension on your muscles, but it should never hurt. Stretching helps to relax your muscles, allowing them to recover faster.
You can do without it, but many runners like to be able to see how fast they are going along the way. You can also often read your heart rate on it, which can be useful during your training.
Its effectiveness has never been proven, but many runners swear by it:super-tight running socks. They would provide extra support and help prevent injuries.
Research shows that runners run better and more easily when they listen to uplifting music. It probably won't work for everyone, but it's worth a try.
Your wind chill is always about ten degrees warmer than the outside air while running, so well-breathable clothing is a must all year round.
Many runners wear an elastic waist belt. That is not a fashion thing, but a handy storage place for your house keys, telephone, debit card for emergencies and possibly something to drink.
Read also:5x variation for running
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