With the Women’s Run/Walk Memphis program and the Memphis Runners Road Race series in full swing, we wanted to put together a list of our best tips for beginner (and seasoned!) runners.
1. Before you hit the pavement, invest in the right gear. Proper running shoes, wick-away socks and breathable clothing will make running much more pleasant and may even help prevent injuries and pain.
2. Sign up for a race. Having a goal will help you stay on track with training.
3. Remember there are going to be days when your runs don’t go so well. But a bad run is always better than no run at all.
4. Find a running partner or training group. For those days when you don’t feel like running, it’s great to have someone hold you accountable.
5. Stay hydrated! Drink plenty of water before, during and after your run to make sure you’re properly hydrated.
6. Grab some Body Glide. This will help with blisters and chafing.
7. Keep a training diary to evaluate progress. Keeping a record will help motivate you to stay on top of training.
8. It’s okay to take walk breaks! If you feel like you need a short breather, take a minute and stop.
9. Build rest days into your training. Rest days are just as important as training days.
10. Have fun!
May you run like the wind!
Eric
BASE
It is important to slowly build a consistent base of weekly
mileage at a slower pace. The BASE
increases VO2Max, increases endurance, and improves recovery. Weekly mileage should not increase more than
10% over the previous week’s mileage.
Every third week do not increase mileage. Endurance is built on this base; speed work
and hill work is done much later to sharpen your skills. It is as important to have a consistent
number of days running as it is the mileage.
For instance, if you run 2-3-2-3-6 (total mileage 16 miles) do not try
to substitute two 8 mile days one week.
~ The first improvement in fitness is Aerobic – lung
capacity and blood volume
It is important to maintain
hydration during this period as the blood volume increases. It is possible to experience short term
‘runner’s anemia’ as the plasma increases faster than red blood cells.
~ The second improvement in fitness is the Muscular System
The muscles build ATP glycogen
& fat (the fueling system) and increasing amounts of muscle mass and Mitochondria
at the cellular level (this development is most efficient when muscles are
worked at an aerobic – slow – pace). Aerobic,
slow easy paces allow this to happen.
~ The last to adapt are Tendons, Bones & Ligaments. It can take as much as 2-6 months for these
to strengthen and adapt. This is what
will break down and where the injuries will be.
Thus the beginning runner starts to
feel good – Aerobic capacity has increased, muscles are stronger so they push
the mileage and/or speed, if they feel some little twitches and twinges they
ignore them and BOOM – injury.
What does this mean in regard to training WRWM
participants?
* You need to be trained where you are now. Not what you did in high school, or five
years ago, or pre-pregnancy, and not what you wish you could do
without any concrete reasons to believe it’s possible.
HEAT ADAPTATION
It takes a minimum of TEN runs in heat to acclimate. The circulatory system adapts in several
ways, doubling the number of sweat glands, sweating will start at a lower
temperature, and reducing the number of electrolytes lost in sweat.
What does this mean in regard to training WRWM
participants?
* If you have not been out in the heat, walking, jogging,
etc., you will need at least TEN workouts during this training time to adapt
to the heat. For intermediate and
advanced runners this will probably not be an issue. For beginning runners, try to get outdoors even just for a slow walk around the block.
DE-TRAINING
With the Women’s Run/Walk Memphis program and the Memphis Runners Road Race series in full swing, we wanted to put together a list of our best tips for beginner (and seasoned!) runners.
