By Mitch Rice
You’re putting the effort in, going for a run three or so times a week. So, how do you get the most back from your input? We take a look below.
- Keep Up Consistency
Consistency is crucial in keeping up your running form. It’s much better to commit yourself to running two or three times per week for 30-minute sessions than to schedule yourself for running five times a week but miss many of your sessions. Unfortunately, a stop-start approach does very little to help you meet your fitness goals. As such, smaller committed sessions are much better than aiming to do too much.
- Establish A Hard/Easy Rule
It’s important to never wear yourself out. This means you should avoid doing two hard workout sessions back-to-back. After doing an advanced run, give yourself time to recuperate by doing an easy session the next time. Hard running on a consistent basis opens yourself up to more injuries and fatigue!
- Set Your Own Realistic Goals
It’s important to only focus on yourself and your fitness goals when you’re running. It may seem motivating to have a friend join you, but doing so may push yourself beyond your own capacity. Only you know what you’re capable of, and if that’s running for only 30-minutes, don’t do an hour because your friend is! Likewise, if it’s your day of rest, don’t allow a friend to goad you into running with them because they don’t feel like heading out alone.
- Cross-Train
Never only commit yourself to running because keeping your fitness regimen one-dimensional won’t help you progress. Most everyone has faults in their running technique, and instead of pushing yourself beyond your capabilities, cross-train using different types of fitness. For example, if you’re feeling fatigued after a trying run, consider cycling instead. Additionally, running can put extra strain on your joints, which is why having a varied regimen allows you to remove some of the strain and focus on other aspects of your training.
- Running On Different Surfaces
It’s important to alternate the different surfaces that you train on. For example, asphalt is hard on your joints and limbs, meanwhile, running on grass or trails is less traumatic. The downside to running on trails is that they can increase your chances of sustaining a knee injury due to rotation, and this can cause serious pain and joint stiffness. This is where orthotic insoles can help you by taking the pressure off your joints.
- Slow Progression
It’s natural to want to progress with your fitness training, but never up your regimen dramatically. For example, if you’re used to running three miles, don’t automatically assume that you can push yourself to ten miles without repercussions. Make sure you plan your running sessions properly and only increase your load as you reasonably see fit.
- Plan For Recovery Time
If you plan on running a marathon, make sure you also give yourself time to recover from your sessions. That means you should take about a week off for every three or four weeks of intensive training. Fatigue is just one of the many downfalls of pushing yourself too far.
- Have Good Posture
Posture is crucial to consider when running. Though few of us think about what good posture means, especially when hunching at work, always make it a point to keep your back straight when running. Your arms should be pumping and your eyes straight forward, and it’s crucial to avoid completing up and down motions with your arms (flailing) when heading out.
- Avoid Tensing Muscles
Muscle tension will ultimately lead to injuries and pain when running. That means you should ensure that your muscles are relaxed and limber when heading for your usual run.
- Avoid Inclement Weather
Though some runners are committed to running no matter what, avoid heading out in inclement weather conditions. Rain, wind, ice or snow can all significantly increase your chances of suffering an injury. Instead of pushing yourself to go outdoors, consider training on a treadmill instead! A treadmill allows you to change the terrain settings and run on an incline which can help you up your fitness levels without heading out into treacherous storms.
Data and information are provided for informational purposes only, and are not intended for investment or other purposes.
