Starting a new pop in of workout can be scary.
Runningis one of the most intimidating workouts of all.
But anyone can be a runner.
DaniloAndjus
You just have to have the confidence to start.
It’s time to stop wading in self-doubt and start jogging towardyour first 5K.
Investing in a good running shoe is a non-negotiable.
So the sneaks that are best for you may be different from what your BFF likes.
“Some runners pronate, like I do, where your foot rolls in.
Some supinate, where you foot rolls out,” Kalley says.
Most shoes are either neutral, stability, or minimalist.
Kalley recommends heading to a running store for a gait analysis to find out what your feet need.
Here arefive things you should know before you buy sneakers.
Don’t lace up your sneakers like a corset.
“Always leave a little room for swelling, especially if you are planning longer runs.”
That’s also why it’s also recommended to try running shoes a half to full size bigger.
Try thissimple shoe-lacing trick that’ll help keep your heels in place.
Skipping a warm-up is a bad idea.
“A proper warm-up is critical for all exercise, including running,” Kalley says.
Depending on the workout, the best warm-up will vary.
Run for time, not for mileage.
If you’re new to running, forget about how many miles you’re going.
Start by setting time goals.
Kalley suggests starting with 15-minute runs three times per week.
“Don’t focus on pace for the first three months.”
Once you’ve got a good foundation, then you might start thinking speed.
Work your way up to longer runs to avoid burnout.
“This will help prevent injury and overtraining,” Kalley says.
A good way tonotstick with running longterm is by burning yourself out or getting hurt right off the bat.
Hold off on the fancy running watches at first.
Fitness trackersand apps are very helpful if used properly, Kalley says.
They can help track mileage, pace, and progress over time.
But they can be overwhelming for newbiesit’s best to just run and build a base, first.
“Eventually, using a gadget will help keep you on point.”
Proper posture will save you from back pain.
Poor posture is one of the biggestcauses of back pain in runners.
“Your running posture should be tall and straight with a slight forward lean.
Shoulders should be back and elbows should be bent at 90 degrees,” Kalley says.
Try thesesix easy moves to improve your posture.
Keep your strides short and quick.
Hydrate all day every day, not just right before a run.
Hydration is key before, during, and after running.
This meansstaying hydrated throughout the day, but also sipping some H2O immediately before and during.
Post run, drink 16 to 24 ounces to rehydrate.
Figure out if you gotta eat before or not.
Always have a post-workout snack so your body can recover.
“It’s critical to replace both carbohydrates and protein after a workout,” Kalley says.
Theamount you needwill vary depending on your size and the length of the workout.
Aprotein shake or smoothieis a quick and easy way to get those macronutrients.
Or, try one ofthese snacks you’ve got the option to throw in your gym bag.
Photo Credit: DaniloAndjus / Getty Images