Your First Run
A Step By Step Guide
In this post, I will teach you how to go for your first run.
1) Pre-Run Preparation
- Make sure to eat before your run, but not to much, and not to fast.
- Great pre-run snacks include cereal bars, granola, yogurt, and fruit.
- Hydrate. This is vital for a good run.
- Wear The right clothing and shoes.
- Wear clothing according to were you are running. Shorts and tank tops are great for hot weather. A pair of sweats and a long sleeve shirt are a suitable combo for cold weather
- Find a local running store for shoes. The will often fit your stride to a pair of shoes based on your stride and foot shape. They will often offer cheaper shoes for novice runners
- A lot of The running shoes and clothes made by name brands are overrated and over priced.
- Find a pair of training shoes that are comfortable, and well cushioned.
- The way running shoes look is NOT important.
- Find and choose a route.
- Do not be afraid to ask around.
- Make sure your route is safe. Find a route with a sidewalk or safe trail.
- For your first run aim for a 1 or 2 mile run with a few hills.
- Map My Run is a great website for finding routes.
- Warm Up
- After you have donned your running attire and picked a route, it is important to warm up.
- Start your run by jogging lightly for 100 meters this will help ease your muscles into the run.
- Try to keep a consistent pace
- A watch or phone helps a lot.
- Keep a pace appropriate for your skill level. Experienced athletes will try to keep an under 8 minute mile pace while a novice runner may want to shoot for anything over that.
- Do not walk.
- Walking allows lactic acid to build in your muscles faster.
- Walking accelerates some cramps.
- You lose adrenaline while walking causing you to start to feel the wear and tear of the run.
- Do not be afraid to set a point halfway where you can grab a quick sip of water.
- The first and last quarters of your run should be the fastest.
- Form is very important
- Try and land on the balls of your feet.
- Keep your arms and legs synchronized.
- Pump your arms parallel and close to your body. (Sticking Your thumbs up helps with this.)
- Have fun and be safe.
3) Post-Run
- After you have completed your run, you must now do a warm down.
- This sound awful, but warm downs help rebuild muscle and prepare you for your next run.
- A rule of thumb is, your warm down should be just as long as your warm up up but slower.
- Eat a post-run snack.
- Bananas help get rid of cramps.
- Fruit, veggies, yogurt, granola, and cereal bars are all great ideas.
- Chocolate milk is one of the best things for your body after a run.
