External reward: “I’ll get myself a nice Fitbit to kick myself into gear!” Internal reward: “I’ll feel full of vitality and energy after serious cardio!” Long-term external reward: “I’ll have a spa day after a month of running!” Long-term internal reward: “I’ll eventually have the stamina for a marathon!”
Most running shoes are designed to protect your joints and muscles. Running shoes are cushioned to absorb the shock from high impact exercise. Designed to be lightweight, running shoes keep your feet from overheating. Dress for the weather—for example, wear a long sleeve thermal in the winter.
Remember to wear reflective running gear if you train at night. Always bring your phone in case of an emergency. Avoid wearing headphones so you can stay aware of your surroundings. Apply sunscreen when the weather’s hot and wear waterproof attire when it rains.
Begin with quick routines that feel really achievable for you. Create an exercise program that’s fun and easy to follow all week-long. Sneak in strolls during your free time for some extra cardio. A daily walk—like one you take during your lunch break—can improve your coordination, balance, and bone health. [5] X Research source
Knee-high walking, skipping, and walking butt kicks are other popular dynamic stretches. Since you pump your arms when you run, also try arm circles or arm swings. Dynamic stretches are similar to the movements you make while you run, so they’ll warm up the right muscles. That way, they won’t lock up when you train.
Once brisk walks become too easy, you’ll be ready to either jog or run. This next step gives you a great opportunity to perfect your dynamic posture. It’s important to use dynamic posture every time you jog or run to create the right habits, develop the right form, and avoid injury. Dynamic posture becomes more important as you run longer distance and need to avoid tiring out your body with inefficient movements.
Even experienced long-distance runners mostly prefer to keep the same pace. Maintaining your pace gives you the best “fuel economy,” which means you burn the least amount of energy no matter how far you run.
Steer clear of doing a week’s worth of exercise in 1-2 days—that way, you’ll avoid an overtraining injury from pushing your body’s limits. Try cross-training to keep things fresh and exciting. Alternate running with biking or swimming to boost your cardio health and become a better runner.
With enough training, you might experience the “runner’s high” that lots of people talk about. A “runner’s high” is when long-distance running activates feel-good hormones that can improve your mood and relax you. [11] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source Running longer distances also gives you a new goal to keep aiming for. For instance, there are always new races to sign up for.
A 7-week run-walk plan helps your body adapt to a greater physical challenge and run longer. If you sign up to run in a 5K, you can have a fun goal to work toward. Some 5K races are charity events, so you can give back to your community while improving your fitness.
Sip water before, during, and after a run. Avoid chugging water—it’ll fill your bladder and cause bloating, which will make activity more difficult. [16] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source While you might’ve heard about “carb loading” for runs, doctors actually recommend that you stick to a balanced diet that doesn’t just focus on carbs. [17] X Research source Avoid heavy meals right before a run. Instead, eat a snack 30-60 minutes prior to exercise—fresh fruit is a great choice. [18] X Research source
Wear your activity tracker during your runs to monitor your maximum heart rate and see if you’re in the middle of vigorous activity. To find the maximum heart rate you should aim for, subtract your age from 220.
Use your running log book to track how well your routines are working—you might learn you can cover a longer distance when you get enough sleep or eat energy snacks. If you’d like to eventually finish a 5K or another race, your running log will also help you decide if you’re ready for the cardio challenge.
