How to start running for beginners
Source: How to Start Running for Beginners | ASICS | ASICS
Please use the link above to visit ASICS’ site for the ten tips on starting a running program. I wanted to share the tips they’ve listed for things to avoid. Far too often information is delivered on how to get started, but what should be the focus is how to maintain. As a former coach, I always implemented weight training into running routines for my basketball players. I found that building their muscles prior to the season improved their performance throughout. We wouldn’t lift weights very often during the season, but on occasion when we had time between games, we’d hit the weight room. The most important thing my players did was to rest as much as possible and cross train. Basketball is a sport of pounding repetition and explosiveness. In a season a player can run a thousand miles between practice and games. Because of this, after a season I didn’t allow my players to continue with basketball AAU and travel hoops. I wanted them participating in different sports to activate other muscles. My goal was for them to avoid overusing the same muscles, which can lead to various ailments. ASICS has given a solid set of rules for avoiding injuries that hinder growth as an athlete. Here they are:
Beginner running mistakes to avoid
Without caution, novice runners can accidentally put their health and well-being at risk. Following a beginner’s guide to running, in addition to avoiding these common mistakes, will help prevent injuries and improve your overall performance.
1. Wearing the wrong shoes. Running in the wrong pair of shoes can lead to problems such as plantar fasciitis, which is caused by running without proper foot support.
2. Skipping recovery days. Avoiding rest and recovery can overwork the muscles and cause strain.
3. Running too fast or for too long. If you over-extend your running, you can risk burnout.
4. Breathing incorrectly. Breathing infrequently while running can decrease the oxygen and blood flow that your muscles need while you workout, as well as cause cramping.
5. Ignoring pre-existing injuries. Running with a pre-existing injury can worsen the affected area, making recovery more difficult.
6. Setting your expectations too high. Runners start off differently. Having high expectations or comparing yourself to experienced runners is often discouraging and distracting.
