Guest Blog: Top Tips for New Runners
Thursday, August 13, 2009 at 7:00AM *A few weeks ago, I asked my sister Tweets to write a guest blog on tips that have been the most helpful to her as a runner. I hope these tips help those of you - like me - who are just getting started hitting the road!
This is Tweets!
Before 2005, the idea of someone running for enjoyment made as much sense to me as boys wearing skinny jeans. I mean that I used to think that running really, really, really sucked.
Now, I’m six weeks away from my first full Ironman distance triathlon. I’m not sure what happened, but, over time, endurance sports became part of my identity. As for running, my sister Penny asked me to put together a few tips for beginning runners. Running is definitely my favorite part (I know, so weird).
#1 Warm up and cool down like it’s going out of style.
This is very important!!! Not warming up leads (and I mean EASILY leads) to pulled muscles, cramps, and other injuries. Your muscles are almost like a balloon – stick a balloon in the fridge for 5 minutes, then blow it up really quickly. If it doesn’t pop, you’ll at least get weird lumps in it. You really need to warm up your muscles for about 10-20 minutes, and stretch after warming up. That’s another thing, don’t try to stretch “cold” muscles. Warm up, stretch, exercise, then cool down. Cooling down is just as important. When you don’t, your blood pools in the areas you were using (i.e. your legs) and leads to sore muscles, poor recovery, and even more serious things like blood clots! Yikes! When all your friends are sore after your long runs together, you’ll be the rockstar that can still walk.
#2 Get a heart rate monitor and use it religiously.
Think sprinting every day is going to make you lose weight? Think again. Exercising above 85% of your max heart rate is past the fat burning zone. I don’t think every runner needs to look like Kara Goucher (for REAL, she just keeps getting better looking!), but excess weight does impact recovery time and increases your chance of injury.
I suggest you switch things up a bit, doing interval work where your heart rate is at, say 95% (180 for me) for 2 minutes, then 85% (160 for me) for 3 minutes, 5 times. You will be amazed at the benefits. I had kind of plateaued back in 2008, but then really got serious with my intervals. I went from an 11 min mile to an 8:30 min mile in 2 months! Losing ten pounds was nice, too.
If you can train based on your heart rate, you will be the happiest person out there, trust me. A long run at a 157 heart rate is much more pleasant than 175 where I have to stop every 5 minutes from exhaustion. Heart rate monitors start at $40 and go all the way up to $400. I prefer the kind with a chest strap, not just the wrist only ones. Anything by polar is good, and New Balance has some good values for $60-$80.
#3 If your workout is longer than one hour, you need more than water.
Water’s awesome and all, but you also need fuel during your workouts that last longer than one hour. Some even say 45 minutes. Since I have a leisurely warm up and cool down, I go with one hour. Investigate things like sports drinks, gels, pretzels, whatever, and see what works best. During-workout nutrition is its own beast, so read up on this. I love pickles!
#4 Post-workout snack – it’s your friend.
You must eat within 30 minutes after your workout!!! The reason? After working out, the level of liver enzymes, certain hormones, and an overall sensitivity to insulin skyrockets. If you don’t feed it, you’ve lost the opportunity to give it the valuable things it needs to recover. Since you won’t lose any weight by starving yourself after a workout, you might as well feed the thing. Actually, you are more likely to lose weight by eating immediately afterward. It’s a win-win! Good choices are a whey protein shake, a banana, actual recovery bars (I use Powerbar’s Recovery bar), or even a couple of cookies. SOMETHING.
#5 Find a buddy, but not if he or she is crazy.
Unless you’re a loner like me, find a running buddy or group that is at your stage or speed. Sometimes, all of our good intentions end up sleeping in on a Saturday morning rather than go run. Find a buddy to do this together! It’s much more fun!
As for the crazies, if anyone ever tells you that they are always motivated to run and that it’s always such a joy, turn around and walk away (actually, run away so that you can get in a run). You have found the walking demon called “Deception” and he will probably drain you of your life force and then gobble you up for dinner. This demon is also disguised as the person that incessantly drones on about “PR this” or “VO² max that” or “these 5Ks are such a waste of my time – I really only run marathons.” Who needs this? Stay away from people who make you feel like a moron.
So that’s my two cents! Happy running!
Family, Guest Post, Running
Reader Comments (4)
Great information, Tweets!!!
thanks tweety bird!!!!!;)
Had this passed on to me from a friend. I TOTALLY agree with the crazy running buddy aspect. There was a guy who ran with me, dressed in black. WHO dresses in black for a run? He kept going on about injuries and wouldn't talk to anyone else. That, and lack of stretching and sleep - bruised heel for three weeks.
Also, thanks for the tip re: cheap heart rate monitors. Looking at the GPS watches as well. Always up for the bargain.
30 minutes after eating? I could go on and on. In short, thanks for all of the insights. :)
Peace, love, music, laughter and life,
D Kav
way to go to running for your health. great tips for new runners like me.thanks!