Sub-zero temperatures are slowly but surely leaving us. Seasoned runners are rejoicing, and beginners who have resolved to become runners this spring might be trembling a little. Either way, a few tips on how to wake up from your winter running hibernation or how to become a runner in the first place will surely come in handy.
Don't start too fast
The enthusiasm and desire to get out there, accumulated over several winter months, encourages us to go all out, but it is not very wise to give in to this urge. The risk of overestimating yourself and causing an injury is too great. And more importantly, it is completely unnecessary to expose yourself to it. Exaggerated expectations also usually kill initial motivation, so it could easily happen that your initial enthusiasm fades away very quickly.
It is said that for the brain to adopt a habit, it needs to perform it for about 21 days. However, I certainly won't recommend running every day right from the start. In this case, treat the first three weeks as a warm-up phase, during which your body and mind get used to regular running. This should be reflected in both the chosen pace and a reasonable frequency of training.
If you are a complete beginner, feel free to alternate running with walking (the so-called run-walk method) at the beginning. The easiest way is to follow the rule that you should run only as fast as you can while still being able to gasp for air without being on the verge of collapse or an asthma attack, but still able to string together a coherent sentence. The mileage will also depend on your goals and experience, however, a route of up to 5 kilometers seems optimal for a start. For some, however, a better strategy is to plan training in minutes, not kilometers. As for frequency, definitely give your body time to recover. If you run every other day, i.e., about three times a week, that will be more than enough at the beginning.
To avoid injury and unpleasant pain, definitely do not forget to warm up and stretch afterwards. Incorrect technique can also cause a lot of trouble. So, spend a moment on theoretical preparation – read a manual, watch some instructional videos, or sign up for a course. If you are serious about running, this time and money will definitely be an investment in the future that you will not regret.
Dear diary...
Each of us is driven to run by different motives. Expressing your motivation in words, and preferably writing them down on paper, will help us persevere and reassure ourselves that what we are doing makes sense. Your reason can be anything – you want to lose weight, improve your fitness, vent stress, satisfy your competitiveness, or you just think running is incredibly trendy and you don't want to be left behind. None of these motivations are worse or better, they are simply yours, and you should stand by them.
Your goal then follows from your motivation. In the case of weight loss efforts, it will be, for example, the intention to run three times a week at a pace you can breathe through, for at least 45 minutes. If you are aiming for a race, you will set a specific distance and try to run it in the shortest possible time.
Set aside a notebook for your goals and motivations, which will be your training diary. (If you are slowly losing the ability to hold a pen, it can also take the form of a computer file.) In its introduction, clearly define why you are running, in which direction this activity should head, and record your progress regularly. If you want to shape your body through running, you can also add initial measurements and check changes in this area as well.
If you know that the carrot and stick method works for you, create a sophisticated reward system. It can be new clothes that you buy yourself after reaching a set milestone, or perhaps a book or some technical gadget that will take your running to the next level.
The right gadgets
To measure your running and compare progress, it is usually enough to download a smarter application to your smartphone. However, if running is an activity during which you take a break from your phone, you can choose one of many sports testers and fitness trackers that will measure even things you might not want to know. :-) Nevertheless, these technical toys will make tracking your progress much easier.
The key, of course, is basic equipment – it is important to have well-fitting functional clothing (although at first you can easily get by with an ordinary t-shirt and sweatpants) and comfortable sports shoes. As long as temperatures are still relatively low, get a headband and a scarf to cover your neck and mouth. This will prevent catching a cold caused by breathing cold air. However, these are not the only preventive measures – also think about your visibility. A natural part of your running outfit should be reflective or light elements that will increase your safety if you go for a run at dusk or in the dark.
At the stage when you are already sure that you are truly enthusiastic about running and intend to continue, or if you want to treat yourself to a reward for achieving a partial goal, you can expand your portfolio of running equipment even more. The first of the little things that will make running easier for you is an armband phone case. If you belong to the group of runners who run with a phone, you surely know that it is sometimes somewhat difficult to store it so that it doesn't get in your way. Equally annoying can be constantly falling out headphones. So, if you run exclusively accompanied by your favorite melodies, definitely choose headphones adapted for movement.
Also, necessary hydration can often be difficult to solve, especially for long-distance runners. In such cases, a running waist bag with a bottle pocket, which also provides storage space for necessary documents, keys, or tissues, will come in handy. Some manufacturers also offer minimalist versions, i.e., only belts with a bottle holder, so you can choose the variant that suits you best.
If you are more of a fan of backpacks or have good experience with hydration bladders from other sports activities, reach for a CamelBak running vest or Source. It won't let you down even on really long distances and will ensure continuous hydration without having to stop and take the water bottle out of the backpack.
Refuel with quality fuel
To make your running activity effective, pleasant, and healthy, it is also necessary to think about proper nutrition, both in the long and short term. I certainly don't need to remind you that an athlete's diet should be nutritious and balanced. Its specific composition and quantity will also always depend on your individual needs and goals.
However, what is good to clarify is what to eat before and after running. Few people run well when they have a heavy meal bouncing in their stomach. So, give yourself some time to digest before running and head out about two hours after eating. It should contain complex carbohydrates (oats, whole-grain bread, rice, potatoes,...) and its digestion should not be too burdensome.
After finishing your run, first replenish fluids, give your body time to move blood from pumped muscles back to organs. About an hour after the sports activity, sit down again for a balanced meal containing both the mentioned carbohydrates and proteins (meat, fish, eggs, tofu), which will help your muscles recover. Add a handful of healthy fats (nuts, seeds, avocado, quality oils) and you are all set. If you are a classic "hobbyist", there is no reason to include all sorts of sports drinks and supplements that manufacturers try to force on you in the case of a balanced diet.
So much for general rules. Again, I repeat that each of us is completely individual, so over time you may find that you run best on an empty stomach or, conversely, that you need a good load of food before training. So, listen to your body.
I run, therefore I am
This applies to many sports, but it is especially true for running. Although it is an individual activity through which many of us clear our heads and enjoy our moment for ourselves, running can also be a social event and a means of building social ties. The right partner can add a completely different dimension to your training. However, even if you prefer to run alone, you can share your feelings, progress, and plans with someone. You can find many active groups on Facebook, but you can also find various communities of runners or running clubs in your area. Opportunities to meet people who share your passion are, of course, also races, the number of which grows every year and in which recreational runners also commonly participate.
Web portals for runners:
And the most important advice at the end – run because you enjoy it. Do it for yourself, and as soon as running stops fulfilling you (be careful, do not confuse this with laziness!), move on to another activity. If you perform a sport with reluctance and the feeling that you simply have to, you will never manage to penetrate all its levels that bring pleasure, as is the case when you do it with love.
And what about you? Are you planning to start running this year, or do you have your eye on other sports activities?
Photo source: avopix.com
