Disclaimer: I got this off the internet. But I will interject my thoughts on each
topic!!!
1.
How to choice a race – Consider location,
price, time and fitness level. I always
choice a race close to home!! However,
if it is a race I want to do I will travel.
2.
How
to include your dog – Start slow, with a 10-minute run & increase mileage
slowly like you would for your own training.
I don’t run with my dog (she doesn’t like people other us)
3.
How
to choose a GPS Watch – Before you buy ask yourself what you’ll use it for
& how often, determine what features you need. I don’t use a GPS watch, I have several apps
on my phone that work just fine. I suggest
Nike Running app or Map my Run.
4.
How
to Safely Increase Mileage – 70% to 80% of your miles should be at a conversation
pace & 20% to 30% should include hill sprints & speed intervals to
build strength & endurance for long runs.
5.
How
to Treat Runner’s Knee – Run or workout out only when pain isn’t present. At the same time, work on strengthening your
core & hips to take pressure off your knees. I have always had a problem knee so this is a
good rule to live by!!!
6.
How
to Safely Run in the Heat – Allow yourself a 2-week adjustment period to adapt
to the heat, sticking with a slow pace.
Remember: Run when the sun is low, early morning or late evening, wear
light-colored clothing & drink plenty of fluids. When I run outside in the summer I run in the
morning. During the week I run on a
treadmill.
7.
How
to Prep for your First 5K – Eat a healthy dinner the night before-you don’t
need to many extra carbs for a 5k – and start the morning with oatmeal and
berries, a bagel or banana.
8.
How
to Relieve Race Day Anxiety – Nutrition can ease even the worst race-day
anxiety. Try greens of magnesium, whole
grain toast for vitamin B or branch amino acid supplements. I really don’t get
race day anxiety. If I do I just power
though it!!!
9.
How
to Properly Recover after a Run – Replenish blood sugar & muscle glycogen
stores with cards, rebuild your muscles with protein & rehydrate with
water. I think what this is saying is
eat bread & eat meat. Also, Gatorade
or PowerAde is my choice for after a run rehydration.
10. How to Cross Train – Cross-training
reduces the likelihood of injuries & make you a stronger runner. Focus on your hamstrings, upper body &
tight legs, all of which are common weaknesses in runners. I wish I would have known this when I started
running!! I have now started to cross
train!! I really like to cross train.
Like I said
at the beginning I got this information of the internet, I just thought it
would be good information for anyone who would like to start running!!!
Until next time!!
Kristin
