Let's Get Off on the Right Foot ~ Top 10 Tips for New Runners

Running has many benefits, so it's no wonder that you want to start.  However, to many running can seem like a daunting task.

To help you get off on the right foot, I have compiled a list of my Top 10 tips that will help you on your way.  Please feel free to add your running tips in the comments section below!

1. Get Proper Running Shoes

I cannot stress this enough.  It is extremely important that your running shoes fit you properly or you will be prone to injuries.  I recommend going to a running store and have them find you a running shoe.  Many specialty running stores will provide free gait analysis and will be able to determine whether or not you are an underpronater, overpronater or neutral..  Shop for comfort first, style second.  I mean it, Google 'Improper Fitting Running Shoes' and you will see what I'm talking about.  Ew.

2. Slow and Steady wins the Race
Don't be embarrassed that you are not stepping foot out of the door and crushing world records.  Running takes a lot of training and time for your body to adjust.  Start slow and listen to your body.  I suggest starting with a Run/Walk program  As time goes on, you will be able to run for longer.  There are many free online training programs that can get you started.

3. Set Goals and Objectives
Runners are normally chasing after a goal.  We are all trying for a new PR (personal record).  As a new runner, it is important to set goals and objectives to keep you motivated and keep you accountable.  So pick something that is motivating you such as running for half an hour, or completing your first 5 Km.

4. Stretch
Many people do not take the time to stretch properly and it can lead to injuries and post run soreness.  I have been guilty of this habit in the past.  Make sure that your muscles are warm and that you stretch gently.

5.  Drink Up
Remember to stay hydrated.  Drink water or a sports drink like Gatorade before and after your runs.  For longer distances, have drinks accessible to keep you going.

6. Hills Are a Good Thing
I'm serious! Don't you roll your eyes at me.  Hills are a great way of conditioning your body, working out your butt and increasing your speed.  Try incorporating a little bit of hill work on your easier run days.

7.  Eliminate Excuses

There are going to be days where you do not want to go for a run.  It could be the weather, bad day, anything.  You need to push through that because once you do it, you know you will be glad that you did.

8.  Get a Good Playlist 
Music can keep you distracted from the physical effort of running and push you to go further than without. More information on this topic can be found in this post.

9.  Stay Safe Kids

This seems obvious but I am still amazed at the things I see some runners do.  Run against the traffic. If you are running early in the morning or at night, wear bright, reflective clothing.  If you are listening to music, make sure that you can still hear what is going on in your surroundings.



10.  Give it a Rest 
You wouldn't go to they gym everyday and work out the same part of your body everyday, would you? Give your body a rest day from running.  Do some yoga or nothing at all. Your body deserves a break.

I hope this post gives you some insight and inspiration to get you up and running!

Happy Trails!
Court

The Hills are Alive with The Sound of Music

I need to run to music.  There is no doubt about it. 

I play music and dance in the shower.  I attempt to sing while I am brushing my teeth (which is not a pretty sight).  It is no surprise that I incorporate music into my exercise regimen.

The question is "Why do I feel that I need to run with music?"

While spending some time on Digg,  I came across this article relating to the psychology behind effective workout music. The article states that music can help distract you from pain and fatigue. For myself, I know this to be true.

My trusty iPod is what gets me through just one more kilometer, or one more set of weights.

I have a dedicated playlist on my iPod that I so cleverly named "Run".  It contains roughly five hours of continuous play of music that is set at around 169 bpm (beats per minute).  The songs on this playlist help me keep my pace.

If you are interested in making your own playlist, I found a cool site called jog.fm.  You just plug in your pace and it will provide you with some recommendations, try it out!

What about you?  What keeps you moving?  I would love to hear your song recommendations to add to my playlist!  Just click on the post title and leave your comments below.

Happy Trails!

Court

"Can we go to the park? Please?

As you know, I had taken a hiatus as I refer to it, from working out.  This stemmed from a two week vacation where I was more focused on relaxing, than anything else.

I admit, that it was a little difficult to get back into.  My runs have not been as long, or pace as fast as they were prior to my vacation.

Still, as soon as I get outside and start running, I forget all of that.  I am able to clear my head and think things through.

I am fortunate to live a couple of blocks from Mundy Park, in Coquitlam, BC.  If you live nearby, I recommend spending a day there with your family.  There is an outdoor pool, Frisbee golf, a small lake and numerous walking/running trails.

The running trails are a nice easy run, with fairly mild hills.  There is enough to keep your heart rate up, while keeping pace.

It was the perfect weather this morning for a run!  The sun was out, but the cooler early October chill has set in ever so slightly.

My pace was not as great today as it has been in previous similar runs.  I only managed 8km, with an average pace of 6:20/km.  Nevertheless, my shoes felt great and were having a good time, and that's the main thing.  I know that each run will get easier and my pace and distance will once again, start to increase.

 The only downfall with my run this morning was the bees. They are in that weird state where they are acting all dopey and unpredictable. Do you know what I mean?  They seem to have this whole "I'm going down and taking you out with me!" kind of attitude.  However, my speed did seem to increase in their presence, so maybe that's the ticket?

I hope you are all enjoying this lovely Fall weather as much as I am and I look forward to hearing from you soon.

Happy Trails!

Court