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Neat Feet Everybody's feet, legs and stride are different, so the simple act of running in the wrong shoes put you at risk of injury. You need to shop at a store where you will receive shoe-selection advice based on your feet and your stride – and do not hesitate to spend a reasonable amount on shoes that have the type of arch and foot support you need. Try not to get shoes that fit very snugly or are too loose; bring a pair of socks you plan on using to help decide this. Fuel up with Healthy Food Running burns a lot of calories but it also burns energy. If you have no energy to burn, you could be setting yourself up for fatigue and light-headedness early on. Grab fruit such as a banana or apple slices with peanut butter for a quick energy boost. Or, if you are not a fruit person, try a granola/energy bar and some trail mix to get you going. Protein and simple sugars is your friend. Stretch with Care Active stretching helps warm up those muscles you are about to use and helps prevent injury. Particularly if you job entails sitting down for long periods, running coaches will always recommend some light, active stretching in order to get your muscles prepared for training. Do not overstretch to the point where you feel pain. Give them a long, passive stretch after your run to help prevent soreness and to accelerate recovery. Small Victories are Still Victories! A common misconception is that you need to run miles and miles. Each individual will have specific needs and goals for running and should stick to that for their particular running training program. Starting off running for 10 minutes a few times a week to 15 the next week and so forth will gradually build up your endurance and stamina to reach the longer distance you are aiming for. Hydrate, Hydrate, Hydrate! An easy tip to remember and forget! Drink some water before and after a run. Your body will need it to cool down and you will lose plenty while running. It’s great for your muscles, so don't forget that water bottle! Sometimes Less is More With technology ever more present, runners may be tempted to have cell phones, MP3players, pedometers, heart rate monitors, etc. while running. While it may be motivational to have some music on hand, and to know how many steps you've taken, too much equipment while running distracting, bulky and can create imbalances that your body will attempt to counter - leading to muscle imbalances, tensions and injuries. You want to have as little to carry on your body as possible in order to keep from these negative setbacks. Get Your Head in the Game Running can be intimidating at times, especially for those who are new to the sport. The best running coaches will tell you that it is a mental exercise and the more positively your attitude towards it, the better your results will be. Before taking a run, remember to think about your goal, your pace and how good you will feel once you've finished. Deep breaths and a clear mind are a great start to prepare you for any running training program.
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