Staying accountable to a running plan throughout the week can be a challenge because sometimes we are just too busy or too tired to go on a run. For those of you who are starting out and want to make running a regular part of your life, here are some tips you can use!
Choose a route that is close to your home since it will be easier to stay accountable with your running plan if it’s less of a hassle to start your run. When starting out on your running plan, it is important to ramp up slowly. It is more important to have a consistent running schedule over running intensely once or twice a month.
It is common for new runners to run as long and intense as possible as they want to lose as much weight in the shortest time possible. However, this is not recommended as running as fast and long as you can when you start tends to end in a short and unsatisfactory run which in turn results in a lack of positive results.
Before starting your run, make sure to warm up your body properly to get your blood flowing and to prevent the risk of injuries during your run. A great way to go about this is to engage in jumping jacks or do some light jogging. Once warmed up, start your run at a slower pace and gradually build it up to the pace you are comfortable with.
One thing to keep in mind during your run is that having a proper breathing technique can really be the key to having a successful run as you are less likely to run out of steam. Try to keep a consistent pattern to your breathing because it can help reduce any cramps you might experience. You should also practice breathing out of your mouth as you are able to bring in a larger amount of oxygen than through your nose and because breathing through your nose can cause your facial muscles to tense which can have a negative impact on the duration of your run. If you are struggling to keep your breathing pattern during your run, don’t hesitate to slow down a bit so that you can continue your run.
There are two main ways you can go about your run, the first option is to pick a pace you can keep consistency throughout your run so that your heart rate keeps constant. When going about your run this way, you should finish your run feeling like you could go further. The main idea is to pace yourself at a speed you are comfortable with.
The second way you can run is called high-intensity interval training, or HIIT for short. High-intensity interval training means you alternate between walking for two minutes and running explosively for one minute. This method is designed for getting your heart pumping and exhausting your body.
Choosing between a normal run and HIIT run is largely dependant on the goals you have set for yourself and how fast you want to reach those goals. Going on a normal run consistently throughout the week will contribute greatly to weight loss over time but because HIIT is so much more intense, you are more likely to lose weight faster doing HIIT runs.
Following a run, you need to take the time to stretch out your hamstrings and quad muscles to prevent them from cramping or aching later. One great example of a stretch to do after an intense run would be a quad stretch in which you would bring one leg back with your hands and gently pull the foot towards your tailbone.
Running consistently is a great way to engage and challenge yourself and free your mind from everyday stress. As you keep to your running schedule, you will eventually start to think of your running plan as more of a great habit over a mere weight loss tool.
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