How To Learn Running: Best Practices And Advice
In the world of running, every heartbeat and step tell a story. From the fresh scent of the morning to the thrill of meeting goals, running is a mix of challenges and happiness.
Running aligns your body and mind, and details such as the right running shoes and the mindset that keeps you going matter. Join us as we delve into running, using Sportitude’s know-how and the empowering effect of movement.
The Fundamentals Of Running: Building A Solid Base
Understanding Your Why: Finding The Purpose Behind Your Running Journey
For those stepping into the world of running, the sensation of feeling the ground beneath your feet and embracing your heartbeat is incredibly liberating. In this journey, we will cover both body and mind essentials to ensure it is a rewarding one. Every stride you’ll be taking has to begin with a ‘why’.
There are many reasons to lace up for a run, from enjoying the sunshine to embarking on a transformative health journey. Whether you’re chasing endorphins, supporting your weight loss goals, or simply answering the call of the wild outdoors, it’s this intrinsic motivation that will fuel every kilometre.
Choosing The Right Gear: Setting The Pace For Success
When it comes to running, never underestimate the power of the right gear. Gearing up with the best running shoes for you can make a dramatic difference to your performance and motivation. Sportitude, with their extensive range from Asics shoes to Mizuno shoes, ensures every runner gets the support and comfort they deserve.
It’s not just about the shoes though. Your running shorts and compression tights need to offer freedom, and if you’re daring the rugged terrain, your men's trail running shoes or women's trail running shoes become indispensable.
With Sportitude, you are not only enhancing your physical prowess but staying comfortable and inspired to redefine your running experience.
Importance Of Starting Slow: Building Milestones With Care
Rome wasn’t built in a day, and neither is a runner’s stamina. In the beginning, focus more on time than distance, prioritising consistency over speed. Your body will adapt seamlessly by gradually building strength and endurance.
With each passing day, the kilometres will keep adding up, a testament to your persistence and patience. To keep the excitement alive, mix up your regimen – with some days pushing your speed, and other days challenging your endurance. Through it all, listen to your body, relish the process, and revel in your accomplishments.
💡KEY TAKEAWAY: The right gear, from shoes to shorts, profoundly transforms a runner’s journey, and building stamina requires consistent, patient progression.
Embracing The Right Mindset For Running
The Power Of Mental Resilience & Community
During long runs, your mind plays a crucial role. Just as you workout your body, it’s essential to train your mind too. Staying accountable to your running goals strengthens your resilience - and you don't have to do it alone. Recruiting a running buddy or joining a running community like parkrun or the Sportitude tribe can help provide encouragement or support to keep you on track.
You gain a sense of belonging by running with others and insights from different runners and their experiences. And remember, being mentally tough isn’t just about being stubborn; it means staying focused and confident.
Weathering The Storm: Attitude In Adversity
Every run has its ups and downs. Some will have you gasping for air more than others due to varying factors like the weather, the terrain, or even the state of your body for the day. The tougher runs often teach us the most. To keep your spirit high, enjoy every moment of the run, not just the end. Remind yourself of your achievements and imagine the success waiting at the finish line.
💡KEY TAKEAWAY: For successful running, train your mind for resilience, embrace challenges with a positive attitude, and immerse yourself in a supportive community.
It’s not just about physical strength; your mental wellbeing matters too. Make sure to rest, eat well, and try mindfulness exercises.
Advanced Techniques for Elevating Your Runs
Refining Your Running Form
Your running style can change how you feel about each run. Try out these nuggets of wisdom to hone your technique and running form:
- Posture. Stand tall. Keep that chin up, let those shoulders drop, and let your arms swing naturally. Ditch the hunch, and don't let yourself lean too far forward.
- Foot strike. The sweet spot is landing midfoot. It minimises jarring impacts and safeguards against unnecessary strains. However, if heel striking feels more natural to you and you haven't experienced any discomfort as a result, that's A-OK.
- Cadence. Aiming for around 180 steps a minute can make your runs smoother and safer.
- Breathing. Deep, rhythmic breaths work wonders. In through the nose, out through the mouth.
Goal-Setting
Having clear goals is essential to help guide your runs. If you’re not sure how to do that, use the SMART acronym for goal setting: Specific, Measurable, Achievable, Relevant and Time-bound. Let’s break this down in the context of running:
- Specific. Instead of having a vague goal like ‘I want to become a better runner’, a specific goal would be, ‘I want to run a 5K’. Being precise about what you want helps direct your focus and efforts.
- Measurable. This is about being able to track your progress which can be made easier with the help of a sports watch. Using the previous example, you can measure how far you've run or how close you are to achieving that 5K mark. This could also apply to pace, such as aiming to run a kilometre in a certain number of minutes.
- Achievable. Your goal should be challenging but still attainable based on your current level and the resources available to you. If you've never run before, setting a goal to run a marathon in a month might be unrealistic. Instead, you might aim to run a 5K or 10K in that time frame.
- Relevant. This ensures the goal aligns with your broader objectives and motivations. If you're running to improve your health, a relevant goal might be to run three times a week, rather than aiming for a certain speed, which might be more relevant for competitive running.
- Time-bound. Setting a deadline adds urgency and helps with motivation. Instead of saying, ‘I want to run a 5K someday’, you'd say, ‘I want to run a 5K in the next three months’.
An example of a SMART goal for running could be: ‘I aim to run a distance of 5 kilometres without stopping, at a pace under 8 minutes per kilometre, within the next two months.’
Feel free to adjust your goals as needed. After all, they’re your personal goals, and what matters most is that you feel good about them.
The Art Of Recovery
What you do after a run is just as important. Sleep well – at least 7 to 9 hours – to recover. Eat a balanced diet to refuel as part of your nutrition. Always stretch before and after runs.
Mix your exercises up, maybe with some yoga or swimming. Occasionally, treat yourself to a massage or try foam rolling pre- or post-run. With these steps, you won’t just be running; you’ll be thriving. And remember, Sportitude is here to support you all the way.
At Sportitude, you’re not just equipped with exceptional gear but also enriched with insights, ensuring every run is a stride towards achieving your goals.