Running Tips

Many take the benefits of roadwork in the winter for granted. I don't blame ya. Running in the winter is real tough, especially on the lungs. Inhaling the cold air minimizes the amount of oxygen your body can absorb, making the running more physically demanding. However, this is also the reason why you will notice huge gains in your running ability if you stick with it. With practice, your body will become more efficient at processing oxygen. This will be even apparent when summer comes around.

Take advantage of winter roadwork; be thankful that we live in a country that allow us the opportunity to train in various climates. Train everything in every way. Do not discriminate :)

Have a look at a post by Kru Chris on the side of the water machine at our facility. Also, read below:

General Running Tips

1. Always check with a doctor before you start an exercise program. 


2. Try to eat at least three hours before a run to prevent a stitch.
3. Make sure you have had plenty of fluid to prevent dehydration through sweating etc. 


4. Running shoes are an absolute must. Look for a good fit, quality pair of running shoes (you don't have to pay high prices- try going for last years models rather than paying for the latest designer shoes). Ensure the shoes you select are designed for the purpose of running. A lot of shoes look like running shoes but the mechanics are geared to other types of sport and may not be. 


5. Safety First. If you train outdoors, don't expect drivers to look out for you! Wear reflective or light coloured clothing and always carry ID. 


6. If you are running alone try to let someone know where you're going and roughly what time you will be back. 


7. In the colder months choose several lightweight layers of clothing rather than thick garments and don't forget gloves. Always use sun block when training outside, sunglasses come in handy for sunny days and carry some fluid with you to re-hydrate yourself.
8. Before any training program it is important to warm up by doing a few stretching exercises. Start by running very slowly until you feel slightly sweaty. Do some gentle stretches, mainly for the front and backs of the legs (get a book on sports stretching). Never overstretch or bounce. 


9. The first time you run, don't plan to go too far! Try running until you feel a little out of breath then walk for a while. When you get your breath back- run again. 


10. A simple guide to running at the right pace for a beginner is the simple "talk test". If you can run and hold a reasonable conversation then you are ok- otherwise slow down. 


11. At the end of your run never stop suddenly. Cool down with a brief relaxing walk or slow jog, and then stretch again. Stretching after you run will reduce muscle tightness and increase your range of motion. 


12. Try to run at least three times a week with a rest day in between. The repeated running and adequate rest repair time brings about improvements to your performance. 


13. Don't think in terms of distance; think in terms of minutes. Never increase your running time more than 10 percent each week.
14. Keep a running log. Record each run that you do. It is excellent for motivation. You can use a pen and notebook, computer, or whatever best suits your lifestyle. 


15. Set a goal. Make sure your goal is achievable and work towards it. Goals motivate and keep you on track. Enjoy the success of reaching your goal.

http://www.hbcrunforcanada.ca/2008/images