
It may seem tough at first, but running can be great exercise.
I do not profess to be any sort of expert when it comes to running, but I have picked up some useful tips that seem to work well for me, and you too may find them useful.
Water: As with all sports, water can be a key to making sure that you feel comfortable when running. I personally have a glass of water before I go on a run, and I find that this keeps me hydrated enough until I need to take drink again, or when I have finished my run. I have found my local McDonald’s to be an excellent place to get free water. They will even fill your water bottle for you. It’s not the best water: my local McDonald’s water is very cold and has an after taste of Oasis (the fruit drink) but it is still very refreshing when you’re on a run. Don’t over hydrate either – it’s more embarrassing trying to find a toilet than asking for water.
Time: The time can play a part in how far and fast I can run. A time for me that I used to think worked well was early in the mornings. However I have found that evenings seem better for me. I attribute this down to not having eaten for several hours, running before breakfast and my body still ‘waking up’ from the sleep. You may find a particular time of the day helps you, so try a variety of times until you find one that works best for you.
Run with someone: I cannot stress this one enough. When I run by myself, there is always a thought in my head that says “you can stop now”, even though I may feel very comfortable. When you have someone with you, there is an unspoken level of competition as neither of you wants to appear slow or tired. You may not do much talking (due to increased breathing) but just getting out and meeting up with someone can be a real motivation for a fitness goal.
Breathing: This may seem a ridiculous one to mention, but breathing when running is important. I have found that breathing with a rhythm is a useful way of keeping you going, especially on tiring stretches or on inclines. When I first started running I would breathe out on every third step, that is: first step (out), second step (in), third step (in). Nowadays I can manage breathing in a four step pattern, rather than a three step pattern (that is, in for two steps, out for two steps). Of course, if you need to breathe less or more often, do so. Last thing you want is to feel light-headed or faint due to over or under-breathing.
There’s an app for that: The iPhone is a brilliant piece of technology, and regardless of what smartphone you own, there is likely to be a piece of software you can download where you can keep an accurate record of the runs that you have done. Personally I use “imapmyfitness”, a bit of a silly name but the app is very detailed and the integration with the website is very good. Your app may also give voice feedback regarding how long you’ve been running and how far you’ve travelled. Also having your phone on you is important just in case anything happens.
Plan before you go: I know roughly where I will be running before I go out, and plan a route based on time and a goal I have in mind. This means that I don’t have to worry about where I’m going during the run, and allows someone else (such as my wife) to know where I am and how long I expect to be on my run.
Set a goal: If you’re running a marathon or some other race, this is obviously a goal, but I find that having a smaller goal in mind can push you toward meeting your long term goal. This might be a medium term goal such as a particular distance by a certain date or a small term goal such as running your usual route within a certain time. Running, whether in a race or just for fun, needs to have some sort of goal otherwise it’s easy to quit or not try as hard as you otherwise might.
Do you have any tips? Anything that’s made you more successful in your running? Feel free to share it using the comments section.
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Disclaimer: if you are in pain or having major difficulties when running, stop and if necessary, seek medical advice. These tips are not an all win solution to minor problems when running, and you may find your own solution to problems that you encounter.