Are you among those who set out to get running this year 2022?
It’s crucial to be aware of the following that a lot of people who take up running abandon it after a brief period of time.
Some reasons are:
(1). It’s difficult to get to bed early!
It’s possible to experience this issue in the event that you’re in the middle of winter on the 1st of January.
I am sure it’s difficult to get yourself from the comfort of your bed, which could result in you abandoning your goal to run.
(2). A lack of a proper plan.
Beginners typically attempt to go as fast as they can for extended periods, leading to fatigue as well as side stitches, discomforts, and aches.
After a couple of months, it’s normal to stop.
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(3). It’s also a problem with unrealistic expectations.
People start running believing that they’ll be prepared to reach their goals with only a few months of training, but it’s actually that they must be setting long-term goals across 6 months to 1 year.
So, how can you ensure that you don’t quit running halfway and keep with the New Year resolution?
Here’s what We recommend you to:
Be clear about your goals
Are you planning to run 10km races half marathon, or a full marathon?
It’s essential to know your goal in order to draw up a suitable program to get there.
Avoid setting goals that are unrealistic, like the idea of running the full marathon (42.195 kilometers) in a few months of training.
The goal of spreading it over between six months and an entire year, depending on the level of difficulty is both sensible and practical.
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Get proper gear
It’s essential to purchase basic equipment including a shoe for running as well as shorts.
The big sports stores have facilities that analyze your gait and recommend the right footwear for your needs.
Avoid the temptation to purchase unnecessary expensive equipment at the beginning.
You’ll be spending money on nothing if you give up running later.
Start with the basics
Beginners make the error of trying to do too quickly and then exhaust themselves when they do so.
The best way to go is, to begin with, the basics.
Walking at a fast pace, or walking in between brief bursts of running is the ideal way to go.
Starting at the basics will help prepare your body to handle greater tension while reducing the risk of injuries so that you’ll be able to continue to keep the new Year’s resolution.
Keep following the plan
Don’t jump between plans quickly.
When you follow a particular plan be sure to follow it for a minimum of two weeks.
For example, if you began with walking briskly don’t skip running simply because it’s simple.
Gradually increasing your pace to prepare your body to take on the pressure is crucial to running successfully.
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Try to find the balance
Doing not exercise enough is a way to lose the advantages of running and training too much will cause fatigue, injuries, and exhaustion.
This will result in the need to find an equilibrium between the two.
The intensity of your run should be so that you can talk with ease.
Anything more than that, you’re putting yourself over the edge or you’re not exerting yourself enough.
Actually, you shouldn’t feel exhausted when you’ve finished your race but you should walk away with the impression that you could have performed better by pushing yourself a bit harder.
Properly warm-up, then cool down
Properly warming up and cooling down are essential to avoid injuries and pains.
Doing it correctly will reduce problems with your health and ensure you are on the right track to meet your New Year’s resolution.
Start with 5–10 minutes of good warming up that incorporates dynamic stretching and working each joint in your body.
You can also incorporate the slow walk or running.
Cooling downtime of 10 to 15 minutes is necessary to avoid muscle soreness, stiffness, and cramps, aside from feeling dizzy and lightheaded resulting from the rapid falling blood pressure and heart rate following the run.
Pay attention to the time at the beginning
Instead of the distance, focus on the timing of your run to prepare you for the race, not in terms of speed but duration.
For instance, concentrate on your capacity to run for a minimum of 10 minutes without stopping before you attempt running 5 km, gradually aiming higher as you gain experience.
The body’s temperature is controlled by water it helps keep joints lubricated and helps transport nutrients throughout the body.
It also helps fight dizziness, fatigue, and cramps.
It’s essential to drink plenty of water during your run to ensure you’re able to stay healthy and continue to train.
Be sure to drink plenty of water throughout your exercise.
Take at least 100ml of water every 15 to 20 minutes you are on the track.
Don’t run every day
It’s crucial to allow your body sufficient time to recuperate.
So, I’d recommend that you limit your runs to two times per week during the beginning and then increase to three runs as you progress.
Beginning with a daily run can strain the body, which could impede your long-term goals.
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Incorporate strength training curriculum
Strength training is a great way to strengthen your muscles and joints to ensure that your body can take the pressure of running.
You can choose to do weight training or use equipment.
It also helps strengthen the core and leads to greater stability and balance.
Strength training two times each week is recommended for athletes.
The proper breathing technique is essential to running, so be sure to keep an eye on it.
In the ideal scenario, you will notice your breathing more intense than usual however not so much that it becomes difficult to speak or breathe comfortably in the course or immediately following your exercise.
Second, pay close to your running style as the wrong gait could cause pains and aches as well as falling over and tripping.
Also, don’t go running on an empty stomach.
You can fuel yourself with bread or a banana and peanut butter prior to the race to ensure you have enough energy to get through the entire distance.
Be realistic and realistic regarding your goals, keep up with your routine and adhere to a healthy diet.
This, along with a bit of discipline, should make sure that you meet your goals this year!
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