If you are considering starting a running or jogging routine, it is essential that you know some basics to protect yourself from burning out. Here at ProForm Coupon, we have some tips that will help you get started right. Hopefully, these tips can make your running journey more successful and maybe even make your run a little more fun!
1. Start Slow And Steady
Running can feel incredibly freeing, and the urge to run hard and fast is understandable. Problem is if you give in to that urge, you will quickly run out of steam and likely hurt yourself or at least leave your body so sore that you have trouble moving the next day.
Instead of going all out to start with, stick to going slow and steady. Choose a pace that you can comfortably maintain a conversation. It may feel very slow, but over the course of your workout, you will feel the strain but in a good way rather than a debilitating way.
2. Build Up Running Distance
You don’t want to overwork yourself by pushing your runs too far, or else it will be difficult to stick with your running routine over the long term. If you aren’t sure where your fitness level is at, you can start off on the first day by running one mile or as far as you can get. The next day, try to hit that distance again, and maybe a bit farther if you feel up to it. And just keep working up from there.
As you build up your running distance, it is best not to add more than 10% to your overall mileage a week. So, if you are running 6 miles a week total, the next week, add a half-mile to your next week’s mileage.
3. Listen To Music
Having something like music to listen to is extra important if you are running on a treadmill, or running alone. If you are just getting into running, and you don’t have music or a friend to distract you, it is more likely that you may dwell heavily on the discomfort of running, which can be discouraging.
Listening to music, audiobooks, podcasts, or other types of entertainment can help you focus on something other than any discomfort you may be feeling. Also, if you pick up a ProForm treadmill with our ProForm promo code, you can sync your smart device with its Bluetooth speakers.
4. Alternate Between Outdoor And Treadmill
Running outside is normally what people opt for when they start running. However, concrete and asphalt can be hard on the body as you make an impact with these inflexible surfaces, which can lead to injuries such as shin splints, fractures, IT band issues, and other common running problems.
To help protect your body, you should alternate between running outside and running on a treadmill like the ProForm Pro 2000. This treadmill has excellent cushioning and can help absorb the shock of your running impact, and the more you can stick with treadmill running, the better protected you will be as you workout.
5. Breathe Through Side Aches
Side aches—often called side stitches by runners—can be very shockingly painful for new runners to learn how to deal with as they exercise. Rather than allow them to discourage you from your new running habit, you need to learn to breathe through the pain.
When you feel a side stitch start to develop, focus on taking deep breaths. Often, side stitches are a direct result of shallow, quick breathing, so a minute of taking in deeper breaths should correct the problem.
6. Take Rest Days
It can sound like a good idea to run every day, but in reality, skipping out on rest days is going to lead to burn out and possibly injuries. To help protect yourself, be sure to schedule rest days and allow your body to recover. As a beginner runner, you should have at least 3 rest days a week.
7. Add Some Cross-Training Days
Some people who get excited and start running neglect to do any cross-training, which is critical to support the rest of your body and build up the muscles that will support your running. Doing low-impact exercise like using an exercise bike is a great way to build up your leg muscles and keep your cardio fitness up even during your cross-training days.
8. Reward Yourself After A Run
No, do not go out and eat a doughnut or some other calorie-dense treat. That will undermine your workout and definitely have you consume more calories than you burned.
A more suitable reward would be something like a fruit smoothie, a fresh piece of fruit, or a simple nonfood reward. Just make sure that you pick something that you like to be your reward because it can help motivate you to finish your run strong.
By implementing these tips, your introduction to running can go more smoothly and more enjoyable. That way, you won’t end up regretting your decision to exercise, and over time you can learn to love the sport of running and make it a lifelong practice.