I made the idiotic assumption that running required good sneakers, and the motion of moving your feet. I found out over the last five months it is SO much more than that. Here are the top ten things you MUST know to help you get started and be successful in your running quest.
1. KNOW THY FEET and what support you need! Sports Authority and Wal Mart stores have foot mapping stations to determine what kind of feet you have: flat, normal, or high arches. This information is critical to finding your shoe, getting the insoles you need, and being comfortable while running. DO NOT start a running program until you have done this. Period.
2. Don't be a cheap skate with your shoes! I know various stores sell "athletic" shoes for the $20.00 range, and that seems tempting since you are testing the water so to speak with the whole running thing. This is a mistake. I now have shin splints, and aggravated tendons, it is a regret that has had a lasting impact. Get good shoes to start with and then you will enjoy the journey. By the way, these shoes are going to be pricey. Look to spend about $60.00 to $150.00 depending on your foot type and running gait. I suggest getting fitted at a local running store then, grab another pair of the same type at www.sierratradingpost.com. Like them on facebook and be occasionally rewarded with 30-40% off offers! This is how I scored my Brooks shoes that are the best color and fit a girl could ask for. Not to mention, they were on sale with the coupon for only $55.00 normally, they are about $100!
3. Hydrate while you run. This is still a bit of an issue for me. I am going to have to get busy with my sewing machine, my ideas, and a bit of ingenuity. If I love my design I plan to sell them and patent the idea. Why? Because the little belts with water bottles are just plain sad. I drink so much water it is a little crazy. But the Camelback pack is a bit too large and heavy. Running with one of those handheld bottles is cumbersome. You see my issue. I am WAY too picky. Maybe I will have to just find the one I hate the least and go with it.
4. Be fitted for proper undergarments. Ladies, under wire sports bras are from the devil and should be burned. Find bra's that fit comfortably and properly (straps should NOT move). I have a very small chest, so my favorites are tanks with the built in shelf bra. Gals that are more blessed than I in that area should go to Victoria's Secret and be fitted with their amazing selection of high quality sports bra's. Again, this isn't an area where you should skimp.
5. Feel free to skimp in the clothing department. You can wear running shorts, or I love the "support" leggings. I buy the majority of my clothes from the clearance racks at Big 5, Sports Authority, Ross, and TJ Maxx. You should have at least three pairs of shorts/bottoms, and four shirts.
6. Log and know your run course. Check out google maps, or mapmyrun.com to find out the exact distance you have put in. Each week, add at least a quarter mile so you are gradually increasing your distance and endurance. I keep a notebook that tells every activity I do that counts toward fitness miles, like walking with my family, and trail running. It all goes in the book.
7. Know how many calories you need to go with the calories you are burning. Again, this one, I still have not mastered. I am about to pay big bucks for help. I have done everything my family practice doctor told me to do. (He actually said, "It's physically impossible that you can not be losing weight if you are exercising and watching your caloric intake.") I switched doctors and my new doctor has referred me to another dietician that will work with specific allergies and metabolic issues in play. I will report as things get better.
8. Stretch properly before you run! http://running.about.com/od/stretchesforrunners/tp/stretchesforrunning.htm This link has a lot of helpful stretches to get you ready to cruise. Your joints need to be properly stretched before they are exerted.
9. Take a friend with you! Again, learned the hard way. I should have had the buddy system at least once a week from the time I started, but I didn't think I knew anyone that ran. It wasn't until May, I met a lady at my church that I start running with this next week. People are there to support, encourage, and push you. Find friends that have more skills than you to glean advise from, and help you grow on your journey.
10. Push through the pain, but only to a certain extent. http://www.runnersworld.com/health/runners-and-blood-clots-what-you-need-know?page=single There are risks associated with running. Blood clots are an issue. Know the signs and symptoms and get help if you feel you are suffering. Only you know your pain threshold. If your leg is cramping up, stop for a few minutes, down some coconut water or Gatorade, and walk off the cramp. However, if the pain is sever and radiates in your chest, and upper arm-Stop immediately. Wait until your heart rate is down, then continue at a moderate pace. If the pain continues, call it a day. If you can't breathe, it goes without saying, head to the E.R.
Running is something that can help ease stress, strengthen and tighten muscles, and lower your blood pressure. Being a couch potato and calling Kinect games "physical activity" may seem like they are a better idea, but crossing a finish line in real life is one of the best things in the world. I was a dedicated walker until I entered my first 5K and found community, strength, and health. I love running now.
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