Breathe it in. Run it out.

By Emylea Trotter

Are you a new runner? Have you decided to start running to improve your fitness? Or have you been training for years now and looking for more ways to improve performance?

Before lacing up your shoes, check out these 8 useful running tips for beginners (and great reminders for you experienced runners!). ​

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8 Tips for Runners: 

1. Dynamic Warmup: Don't skip your dynamic movements! These will help prepare the muscles for the activity, enhance performance, and reduce the potential for injury. Stretching after the run, can help you cool down, avoid cramps and reduce soreness or stiff muscles.
2. Controlled Breathing: Breathing in through your nose and out through your mouth can maximize your oxygen and helps slow the heart rate. Also, lung stretches to increase lung capacity which is great for people with asthma and other breathing problems.
3. Adjust Your Stride: Find a comfortable stride that feels natural for your pace. A wider stride can increase distance and encourage forefoot landing, which often can help knee pain or shin splints. 
4. HYDRATE: We can’t say this enough. According to the National Institute of Health (NIH), the recommended total daily fluid intake for men is about 12.5 cups of water (100 oz or 3,000 mL) and about 9.5 cups of water (75 oz or 2,200 mL) for women is considered more than adequate for healthy bodily functions. Electrolyte additives/substitutes can help but you can’t beat good old H2O.
5. Encouragement: Running can be simple or extremely challenging depending on what you choose to do. Having encouragement from yourself and those around you can give you motivation to keep running. For example, if you are at a race supporting someone else that may be struggling, this can help lead them to finish the race stronger. This is why every good 5K has people to cheer you on :)
6. Watch Your Feet: On a paved path 90% of the time, it can be smooth sailing but sometimes the path can be brought up by tree roots or even limbs/twigs. On a grassy path always watch where you’re going. Anything can happen like a hidden hole you didn’t see, or even slippery conditions can have bad consequences.
7. Reliable Shoes: You need a good pair of shoes that fit your feet and are comfortable enough to run in but aren’t heavy like a brick. If you are a competitive runner, it is a good idea to have 3 different pairs of shoes. 1. A lightweight pair of shoes for all types of running. 2. A heavier pair that helps build up leg muscles which in turn make the lighter shoes easier to run in. 3. A pair that has spikes for softer courses such as grass for extra grip. 
8. Strength Training: Do not overlook the importance of cross training to help your running performance. Including 2-3 strength training workouts each week, focused on hip, core and foot exercises, can be super helpful in maintaining knee and low back health so you don't develop IT band issues, foot or ankle pain, or suffer from an unwanted back injury.​

If you are a new to running or have been run for years, we all can put to use some of these tips to become better. Take it at your pace and listen to your body. Do not ignore early pain and seek guidance when needed to prevent future limitations!

Want to have a running assessment performed to see where you're at now? At PACE PT, we are focused on preventive medicine and helping you stay healthy and avoid injury! Our running assessments include a full body movement screen, strength testing, running analysis, shoe examination, and our top recommendations on how you can keep your body healthy as you train. Reach out to schedule yours today!

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