From Naturally blog. May 2019
Running is a great way to get fit, let off some steam, and even make new friends, though it can be daunting to get started and tough to keep it interesting. If you aren’t paying attention to your body, setting attainable goals, and keeping your routine fresh, then running can become a chore. Here are a few ways to set yourself up for success, whether you’re just getting into running or looking to revive your motivation.
- Choose a realistic training goal. If your goal is to run 5 miles, but you’re new to running, then don’t go out and try to run 5 miles on your first day. Instead, work your way up to 5. Start by running 1 or 2 miles and gradually increase your mileage over a few weeks or months until you reach your goal of 5 miles. Then set a new goal! Pro tip: When starting out, if running is too much, then run and walk for the first few workouts.
- Join a run club or recruit a running buddy. Oftentimes running with a partner or a group makes you more aware of how you are running because you are likely to check your form after looking around at the other runners. Running with a group can also help keep you on pace since you’re focused on staying with the group or keeping up with your partner.
- Stay hydrated. If you’re looking for a general rule of thumb for fluid consumption during a run, you should take in 4 to 6 ounces of fluid every 20 minutes you spend running. If you’re doing a long run or race (more than 8 to 10 miles), it’s also important to make sure you stay well-hydrated over the few days leading up to your long run. You can re-hydrate post-run with a sports performance drink like Shaklee’s Performance Low-Calorie Electrolyte Drink, which replenishes electrolytes lost during physical activity and hydrates better than water.
- Keep your playlist fresh. One sure fire way to improve your pace and make your runs more fun is to update your running playlist often. Either create your own playlist filled with your favorite upbeat tunes or download a running playlist from your music provider.
- Cross-train. It’s important to strengthen your core, your arms, and other parts of your body to help support you as you run. Set aside two days a week to incorporate a strength workout, and you’ll soon notice your running will improve.
- Take time to recover. It’s important with any workout regimen to listen to your body and take the time to recover. A good rule of thumb is to have one rest day each week. If you’re running four days a week and cross-training two, then take the last day to rest. Pro tip: Resting doesn’t need to be just laying on your couch watching Netflix (but that’s also a viable option!) – it can be an active rest day when you take a walk, or do some yoga or stretching. You can also use Shaklee Performance PM Recovery Complex, which reduces muscle soreness and optimizes recovery.
Now take these tips and go out there and get that runner’s high!