All Women's Talk

7 Tips to Boost Your Performance if You're a Newbie to the Game ...

By Tara

So you are new to running and aside from the cool new running shoes and running gear, you are unfamiliar in this new territory of the sport that you are now involved in. As you run you find you are short of breath and feel jealous when during your run you notice a veteran runner that zooms by, almost effortlessly. Before you get discouraged and put your running shoes to rest, let me share my running tips for newbies. I have run hundreds of races from the 5k to the marathon and coached countless runners just like you. So hang in there and read how you can pound the pavement with a smile!

1 Expect to Be out of Breath

path, recreation, morning, water, outdoor recreation,As you run you may notice you are winded and for a good duration of the run have trouble catching your breath. Before you freak out and think you are in the worst shape ever, know it will take time to build up your oxygen capacity. With each run it will get easier. Do not be discouraged, just take it day by day!

2 Begin with a Walk Run

footwear, clothing, jeans, tights, leggings,As you begin running and find your breathing labored feel free to walk for a short bit to recover. In fact there are many beginning running programs that advise to begin with a walk run to build strength and endurance. So run for 5 minutes then walk for one. Continue for up to one hour depending on how good you feel. As you get stronger, take away the breaks and just run for fun!

3 Realize It is Okay to Be Sore

joint, shoulder, standing, leg, sportswear,The day after you run you feel so much pain in your hamstrings and butt you cannot believe it. Believe it and it is okay because this is soreness from micro tears in your muscle fiber due to running. Give it a day or two, stretch and the soreness will subside.

4 Listen to Your Body

joint, shoulder, leg, physical fitness, thigh,If you feel ultra-fatigued after your run listen to your body and take a day off to rest from exercise. A day of recovery will help you to heal and get back to the roads feeling strong. So kick those feet up and take a day off from pounding the pavement.

5 Sign up for a Race

athletics, sports, athlete, track and field athletics, middle distance running,As you continue to log your running miles, add some new motivation with a little competition by registering for a road race. Since running is an individual sport even though you will be racing with other runners, the true competition is against yourself. So register for a road race to run with your heart and mind!

6 Join a Running Club

running, sports, race, grass, player,To get on a consistent running schedule, learn tips from like-minded people and meet others with a similar passion; join a local running club. Attend group runs and meetings and learn from those that run things like where to get fitted for the best running shoe. A running club can help you to meet running friends for life so you can stay healthy together and have fun!

7 Keep Track of Your Progress and Celebrate

swimwear, ultramarathon, vacation, beach, sky,As you run and begin to get stronger, keep track of your progress. Save your race results and celebrate all the victories. It is pretty amazing to see the difference in your lung capacity. With every run you become more of a runner and realize this is exactly what you were meant to do.

As you begin to run, know there is a world of winding streets and scenic roads there for you to conquer as you take it all in. Navigate the world as you pound the pavement in your runs!

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