4 Tips for Beginning Runners

Wednesday June 3, 2020

Have you decided a 5K or marathon is in your future? Or are you just trying to burn through some of the stress of a pandemic world? In either case, if you're new to running it's important to begin your new exercise routine with care. Here are four tips for new runners to keep you healthy and safe.

Start by run-walking
If you are new to running, it is helpful to mix in walking sections on your runs. It will allow your body to get used to the feeling of running while taking short breaks to recover. Try intervals of 1 minute walking to 1 minute running, and build up the running minutes from there.

Lots of stretching and warming up
Warming up the body before and after running is key — it can drastically change how you feel both during and between your runs. It is helpful to get your legs moving a bit prior to jumping into the run with squats, hip circles, and calf raises. Then post-run holding longer leg and foot stretching positions helps with tightness and recovery.

Mixing it up
It is easy to fall into a specific route and duration routine. However, to notice incremental progress, try mixing it up by mixing in shorter, faster runs, sprint and hill work, and your baseline pace runs will help you achieve your running goals.

Run Responsibly
Try running in the morning, or later in the evening, to avoid crowded trailheads. Make sure you are running solo, and if the trail seems crowded, make sure to bring a mask. Here are the CDC Guidelines to follow. Headlamps can be great items to bring along on runs to maintain higher levels of visibility. Also, consider proper reflective running gear to maintain visibility on crowded roadways or higher traffic areas.

Tips provided by BioLite.

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