Running – it’s something that seems so simple until you start doing it regularly and then it becomes slightly more tricky. The hardest part about running is that you need a lot of motivation and determination to keep up the pace, which some people find difficult to keep up when they’re on their own, putting one foot in front of the other time and time again. So what do you do to stay focused? You use the knowledge and wisdom of people who’ve been there and done it. Here are some of the best bits of advice from runners past and present who have battled the hardest parts of their own running workouts to provide worthy advice.
Aim for the minimum, then improve on it
Running between 8 and 15 miles each week significantly increases your aerobic capacity, meaning it has a positive effect on many of the coronary risk factors and can maintain the basic level of fitness each week. On the weeks where you’re short of time or don’t feel up to a full workout, this should be your basic level of running capability.
Be a minuteman
The most common mistake that runners make is that they think in mile increments, such as one mile, two miles, etc. But if you’re beginning as a runner, you should be thinking in terms of minutes, not miles. This makes it easier to build up slowly and can improve your ability far more effectively.
Wear the right sort of shoes
Running shoes aren’t an area to skimp on if you’re planning on running regularly and far. A good pair of running shoes should last you around 400 to 500 miles, and is one of the most vital purchases you’ll make in your running career as they stave off injury, support your feet and ankles, and ensure that you’re comfortable the whole journey.
Think big every time
On the same topic as previously mentioned, you should buy all of your running shoes slightly longer and wider than your bigger foot. You should also avoid pointed shoes. This will give your feet space to move and avoid any unnecessary foot pain.
Take the ‘talk test’
This basic ‘talk test’ basically means running at a pace comfortable enough that you can talk to your training partner easily, but not so easily that could converse for a long time without any worry. You should be suitably out of breath, but not hitting your max every time.
Listen to your body around mealtimes
If you’re hungry, you should be eating. You need to give your body what it wants, and when you’re working out a lot,you’ll be in need of sustenance. So listen to your body when it’s telling you that you need more food.
In fact, listen in general…
When you’re running, you should listen to your body – this means if you’re feeling tired or the burn is creeping up on you, ignore it and keep moving. But if you’re in pain, stop immediately.
Create your own creed
Your method should be simple – run slowly, run daily, drink moderately, and don’t overdo it at mealtimes. These simple mantras will keep you on the right track, both in terms of health and in terms of your running method.
Relax on the road
When you’re running, let your jaw bone hang loose and don’t hunch your shoulders up to your ears. Shake out your hands and arms to ensure that you don’t tense up – you need to stay relaxed at all times.