Reebok / Apr 2021 / In-Image
Tip #1: Create Your Routine
Create a routine that will benefit your runner’s body and mind to avoid overexertion and deviation from the plan. Planning your run schedule in advance will help you monitor your progress and stay consistent. Identify what your goals are and work backwards so that your weekly routines help you achieve these goals in a safe and realistic manner. This will also help you know when you should up the intensity in terms of length and speed to see progress. Starting early will give you plenty of time to start small and take the first step.
Tip #2: Build Aerobic Capacity
Your aerobic capacity is a measure of how well your lungs and heart can get oxygen to your muscles. Increasing your aerobic capacity means improving your exercise tolerance because your body does not have to work as hard to supply oxygen. Brisk walking is a great way to start building up your aerobic capacity without overexerting yourself. Start at a moderate pace and short distances and slowly increase your speed and length as you can tolerate more. This is a kind of endurance training that will help prepare your lungs and heart to tolerate more exercise and intensity safely. The key here is to increase your speed and length gradually and patiently.
Tip #3: Don’t Skip Strength Training
We know it may not seem super important as a runner, but regular strength training is crucial for progress and avoiding pain. For runners, regular strength training not only complements the aerobic and cardiovascular exercise you are doing, but it also helps keep your body functioning and aligned the way it is supposed to – both while running and in between runs. Do not ignore your lower body and core strength training or you risk unalignment and injury that will set you back in your schedule. You should always be supplementing any upper body work with lower body work so that you can run faster, more efficiently, and with less pain.
Tip #4: Focus on Flexibility and Mobility
You need the right amount of flexibility to move like an athlete while running. Flexibility exercises are a great way to maintain the health of your muscles, tendons, and joints. Try incorporating some dynamic stretches into your routine to prepare your body for movement. These are especially important if you are sitting for long periods of time throughout the day and need to get your body used to movement. There are plenty of videos and tutorials with great dynamic stretches out there so find one that works best for you and your body. We love routines that include lunges with rotations and active leg stretches to wake up the muscles in your lower body before hitting the track.