It’s now summer, and lots of people are avoiding gyms opting for the tracks, trails, or the streets to stay fit. It doesn’t matter if you fancy quick laps or marathons, there are several ways you can adjust your routine when running to reap out the most benefits as you stay in shape. Jamie Schwab, a trainer, says it is not uncommon for running trainees to adopt regular running routines. They will find a suitable pace for them and stick to it, especially after doing the same track or route. Unfortunately, exercising on the same run each day will lead to boredom and may also make you not reach your full potential. You can get more content on boosting your performance on Assignment Masters.
Five tips to start running smarter
It’s not a secret that running can be tough on one’s body. As a matter of fact, after a period of running, a runner may develop imbalances in their muscles, which makes their bodies work harder. There is a remedy to improve your running, maximizing efficiency, and reap the most from your running workout by following simple steps and guidelines. Here is how:
- Listening to your body.
If you are starting a running workout, or are a seasoned athlete, listen keenly to your body’s wants. Can you handle more, or is it too much? If you feel soar on your hips or knees is sore, you need to back off. If you think you can go the extra mile, go for it. You can increase your run gradually by increasing intensity and distance over time. Begin with a slow jog of about 10 to 15 minutes. With time, you will be able to run up to 30 minutes without any difficulty.
- Buy the right footwear.
You may think that any running shoe pair will do for you if you aren’t a competitive runner. However, It may not be accurate as of the right type of running shoes and reduce the chances of injuries; they also enhance your performance. There are a couple of running stores that analyze your form then recommend shoes basing on your foot strike and gait.
- Pay close attention to your heart rate target.
A reasonable target heart rate for anyone is 220 subtract your age. You can use real-time heart rate measuring gadgets like smart wristbands to track your performance. When you hit your speed during a run, your body is working at maximum capacity. Another unorthodox method for gauging your heart rate performance during a race is conversations if you can’t afford heart rate monitors. If you can effectively have a conversation during a run, then you are in your optimum range.
- Focus on strength
You will experience injuries if you are an avid runner, and you do not exercise strength training. Schwab says you will be demanding a lot from your body when you’re running. He also adds that weak hips or glutes will surely add stress to your ankles and knees. If you wish to stabilize your run, you must pay keen attention to your core body muscles. To achieve this, you should do exercises like planks, lunges, pushups, and squats.
- Keep it interesting
It is exhausting to carry out the same monotonous routine every day. Do not just perform in your comfort zone, try something different like an alternative route, increasing your pace, or running up hills and stairs. You can also add to your run plyometric activities, and they include skipping, jumping, and hoping. They help build strength, power, and performance.
Eat well and exercise regularly to enhance your overall health. Besides, you will also battle or avoid infections effectively thanks to a fit body. Running also improves your mental health. “Most people will feel healthier physically, emotionally, and mentally by getting a boost from running as a great escape,” Schwab says.
The caveat. Each time you are running, you place almost twice or thrice as much bodyweight on a single side. Therefore, it is fundamental to focus on your body shape before you start exercising on the track. The following are some critical questions you can ask yourself before running:
- Is my cardiovascular way, right?
- Are my injuries recovering?
- Is there a risk of me falling?
- Do I suffer from osteoporosis?
Always check in with your doctor whenever you want to make changes in your exercise routines. Remember that there are also many alternatives to running if you feel it’s not suitable for you.