So I recently joined a running team (well, not too recently, I started this post a while ago and just never got around to finishing) and I've been scouring the interweb for tips and tricks to become a better runner! From tips on how to get more air in your lungs to great stretches, I've got you covered.
1) Be a belly breather!
I promise you, it'll help so much. Whenever you chest breathe, you're just tensing your shoulders and wasting valuable energy that you could've used to run. Chest breathing is a bad habit, and like most bad habits, it's hard to get rid of. Try focusing on your breathing through out the day, make sure you're belly breathing. Slowly, but surely, you'll transfer it over to your running. Now while you're running, make sure to take deep breathes. Really take your time to breath.
1 1/2) Nose breathing.
While we're on the subject, remember to nose breath. In through your nose, out through your mouth. I noticed whenever I nose breath while running, I can run longer without getting as tired. This is true since when you nose breath, you can get more air into you lungs quickly and efficiently. Like belly breathing, it'll take time to get used to nose breathing. I suggest taking a nice quick jog while nose breathing to get you used to the idea and try not to mouth breath, especially in colder weather, since the dry air can cause asthma-like symptoms. That is not what you want on your nice, morning run.
2) STRETCH
Stretching is essential! Something you don't even think about doing prior to a run. It helps your muscles to get loose and prevents injuries like muscle strains. Dynamic stretches are better for pre-running. Incorporate movement into your stretches. For example, in my running group we do a thing called sweeps. It's where you stick one foot out with your toes pointing toward you and you reach down to the floor and "sweep" upwards. Or another stretch like walking lunges. Yoga is also a great way to get loose, my favorite is this one. Here is a PDF with many great pre-run stretches, both static and dynamic.
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| compliments of skinnymom.com |
Okay, so let me tell you a little story. For the first two weeks of my running career, my feet were KILLING me. My arch hurt, my ankles, my knees, everything. Me and my coach had a conversation that went a little like this:
"These shoes are horrible, where did you get these?"
"Dick's Sporting Goods..."
"No, no, no! Don't do that."
"What? Why?"
"Because these shoes are not fitted to your foot properly. You need to go to a specialty shop to get a shoe fitting."
"Well, alright."
So later that day I went to my local specialty running shop (you can find your's at this here website) and got my very first shoe fitting. They measured my foot, put me on a treadmill so that they could see how I walked and ran, and got me my perfect shoes! All in under 30 minutes. To this day, I haven't had arch pain, knee pain, ankle pain (besides my sprained ankle, but that's a different story totally unrelated to the shoes) are all gone! The shoes can be slightly pricey, but it's well worth it if you plan on being, or are, an avid runner.
4) Hydrate yourself!
No, Gatorade does not count. Unless you have been doing vigorous, high level exercise, you do not need Gatorade. Water is just fine. Even better than Gatorade, actually. I suggest you wake up to and fall asleep to a glass of water. It's the best way to start getting yourself on track. Drink some water with every meal, even snacks. Don't wait until you get dehydration symptoms (things like headaches, dizziness, dry mouth, and dark urine are the most common) before you start hydrating (I learned that the hard way). Drink before, during, and after a workout. You can even add some lemon and cucumber to your water, as it adds needed nutrients and gives your water flavor! And avoid alcohol before exercise (or in general, but that's more your choice) since its a notorious dehydrator. Here's some other ways to spice up your water! I realize these are detoxing recipes, but hey, why not hydrate and detox at the same time?
5) Make a schedule
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| Sample schedule thanks to Dr. Phil |
6) And finally, your mind is powerful
Never underestimate the power of your mind. It's a powerful tool. I like to think of the Law of Attraction in this case. If you think about it, you will attract it. I don't mean I you briefly think about exercising, your dream body will magically come to you. Having the right attitude is key. Don't go around thinking you're a fat slob who will never look like those pictures (if you believe it will happen, it will happen. If your believing it'll happen isn't enough for you, remember that I believe in you), you need to have a winners mentality to get anywhere in, well, life! If you need to, come up with your own mantra. A mantra is just a sentence or statement you repeat to yourself to get your subconscious to believe it. Here's a sort of "recipe" for creating a mantra. I believe, as do many others, that meditation is key in order for you to be successful in your running. It calms the mind and body. Creates looseness. Mind-body connection is very important in exercise.
Running is a great way to get into shape, no matter who you are. Whether its a light jog, interval training, or flat out sprinting! Choose your deal, get on a schedule, and follow it! Mix that together with a healthy diet and you'll have your perfect bikini body before the end of the year! Good luck to you all:)
