I’m a newbie in running. I started running outdoor in January (freezing), but to my surprise I found it fun. Then, I started to run more, maybe once or twice a week, 2-3 miles. I was hesitant to run more because I used to be the one who “judges” runners like those who just run to lose weight or eat more. I just didn’t get it! But each time that I run, I find my mind peaceful and clear; I find myself feeling glorious after the shower; every time that I run a little longer, it seems I’ve conquered a war. These feelings bring me back into running and I like it more and more. However, I was still not convinced if I have to take it seriously or not. I wasn’t sure if I should run races. My first 5k was good but not challenging because I was running more than 5k already. By April I was running 2-3 times a week, the longer run was +7 miles, but when I went to Shanghai for vacation, I took complete hiatus in running. I could have run in treadmill… but it wasn’t fun and I didn’t want to run just for the sake of running. I thought I was done with running when I came back and I’d go back to my normal workout routine (spinning, yoga and walking). I was wrong. I wanted to run. I miss those feelings that only running can give me. So, I put my running shoes again and just run without over analyzing it! Marvelous sensations are back. Then I decided to follow to flow and listen to my heart. If I want to run, I’ll run! If it proves I was wrong about runners, then admit it!
I signed up for 10k last week. I started to follow a training plan for half marathon. No no… I’m not running one any time soon, but I want to follow a running schedule to not over do it. Sometimes when runner’s high kicks in… I just keep going and I know too much too soon is not good. I’ll keep writing about this running journey. It’s a totally new for me and I’m really excited.
Some tips that I found useful
How to avoid injuries:
- Do NOT overtrain. Many running injuries are a result of too much intensity, too many miles and too soon. It’s important to go easy when adding mileage or intensity to your training. You shouldn’t increase your weekly mileage by more than 10% each week.
- Invest in a good pair of shoes. Be sure that your shoes aren’t worn out and that you have the right model for your feet and running style. The wrong shoe can actually aggravate existing problems, causing pain in your feet, legs, knees or hips.
- Run in right surface. Ideally, you want the ground to absorb shock, rather than passing it along to your legs. Avoid concrete as much as possible.
- Stretch. It is extremely important to stretch before and after to warm the muscle and to avoid injuries. How? check out these.
Other important tips:
Drink enough. Runners need to pay attention to what and how much they’re drinking before, during and after exercise. Here are some simple rules for drinking and running:
- An hour before you start your run, try to drink 16 to 24 ounces.
- You should take in 6 to 8 ounces of fluid every 20 minutes during your runs. During longer workouts (90 minutes or more), include a sports drink (like Gatorade) to replace lost sodium and other minerals.
- Drink after your run. You should drink 20 to 24 fl oz. of water for every pound lost. If your urine is dark yellow after your run, you need to keep rehydrating. It should be a light lemonade color.
and finally good fuel. Green Monster is back!!!
I started to add chia-seed into it
isn’t it beautiful?
and it tastes great too!
Q: What’s your thoughts about running/runners?