Running does wonders for your mind and body. While some may find the elliptical or bicycle machines to be more beneficial for weight loss, a good run can change your body for the better. The CGS Team is sharing 6 tips to help you maximize your run and make the most of your future runs. Here’s to getting all of the benefits your body deserves from it!
#1 Focus on the Time, Not the Distance
Three-time Ironman World Champion Mirinda Carfrae suggests your focus be on the amount of time you spend running, not how far you go, especially when you are first starting out.
Training your mind to focus on the amount of time you run will allow you to pick up miles without worrying about how much you need. Consistency is more important than speed.
#2 Take those Walk Breaks
Don’t be afraid to take a break from running and walk if you need to. Research suggests that it takes your body 2 months to get used to the high-impact nature of running.
To help build up your ability to run, start by timing yourself. Run for three minutes, walk for two, then repeat. Eventually your body will build up enough endurance to keep running.
#3 Consider Your Posture
It’s normal to focus on the lower half of your body when running, because your legs are doing the work. However, they are not doing all of the work! Your upper body, including chest and arms, have a big impact on your run.
You want to keep your back straight, chest forward and shoulders back and relaxed while running. Also, for your arm swing, you want close and compact. Keep the swing short, relaxed and close to your body, as opposed to your arms swaying side to side.
#4 Chill on the Hills
Inclines require more energy and uses your leg muscles more than running on a flat surface. According to Women’s Health, to avoid over-exerting yourself, don’t be afraid to slow down. Instead, focus on a consistent effort level, as opposed to your normal pace.
#5 Practice Good Breathing Habits
If you find that you are out of breath mid-run, it doesn’t necessarily mean you need to slow down or stop running altogether. You simply need to steady your breathing.
If you find yourself huffing and puffing, slowly inhale and exhale (through your nose or your mouth), using your belly – similar to what you would do in yoga. This will allow your body to get the oxygen it needs to keep going. It will also steady your heart rate.
#6 Get Pumped
We all have days when we lack motivation. Instead of dreading your run, focus on the benefits it gives your body. Think about how good you feel after your run. Let that positive mindset drive your motivation.
If you just can’t seem to get pumped about a run, don’t stress. Everyone needs an off-day. Stress, diet, sleep deprivation and hydration can all affect your ability to run. If you simply can’t do it, take the day off.
Nail your next run with the tips above! Are you an avid runner? Have you done any marathons? What tips can you share with newbies about getting into the habit of running? We’d love to hear your tips and experiences, so leave a comment below to share!