Lacing up those sneaks the first few times can feel so hard, heck even when you have been doing it for a while! Let’s face it, if you started working out or currently are, and you may experience muscles aches, burning lungs, or you may find it hard to breath. All these situations can make you think about stopping. But don’t give up!
We are here to give you five techniques to incorporate every week to help running feel like a breeze instead of a chore, here they are:
Make it a Date:
In order for your body to become more accustomed to the demands running places on it, you have to run regularly. Instead of fitting in random runs whenever you can or when the weather is nice, it’s imperative to stick with a weekly running schedule that includes running at least three or four times a week. Running often will strengthen the muscles in your lower body and core that are needed to make running feel easier, and it will also build your endurance. Ease into running regularly with shorter runs, and as it begins to feel easier, gradually increase the mileage per workout.
Hills, Resistance Training and Stretching:
Having strong leg muscles will make running feel like a breeze. One way is to incorporate leg-strengthening work into your runs by adding hills. Running uphill will feel incredibly challenging, but as soon as you get to the top and start running on a flat surface, you’ll be amazed at how much easier running feels. Or you can focus on strength exercises for your entire body when you’re not out for a run, with moves like squats, core exercise, lunges, or step-ups, burpees (and many more) just be sure to switch it up for your workouts so you hit all areas on your body.
Learn Patience, and Slow it Down:
There’s no need to start off running seven-minute miles. Slow down your speed enough so you’re breathing faster than you would if just walking, but not huffing and puffing so much that your lungs hurt or you’re gasping for each breath and then you quit.
Skip the interval training, because even though it’s great for targeting belly fat, running at a comfortable, consistent pace is easier than sprinting. When I first started back after my c-section, I began by keeping a slower pace than my normal and continued that pace until I felt like it was getting to easy. After my running was getting easier after a couple of weeks, I gradually made my training a little harder. It is all about setting a foundation first and then you can bring in the more effective uncomfortable stuff.
Just knowing that when you are slowing it down, it will allow you to focus on correct running form, which can alleviate common running aches. At this time you can take in the scenery or have the energy to chat with your workout buddy, all of which can actually make you love going out for a run. As your body becomes stronger, your pace will increase naturally, and you can begin to challenge it with sprinting intervals, and hills.
Have Fun While You Run:
If you are like some that hate every second of your run, which I know there is a lot of you out there. There is no shame, it happens to all of us! Especially if you just started back up. Some ways to make it more enjoyable in the beginning or anytime for that matter is either bringing your dog or best friend along. Also, explore running in new places, listening to your favorite tunes or a book on audio, splurging on new gear, tracking your run with an app, or running near water so after your run you can jump in to cool off. There are many ways to make it fun, just get creative with it and keep the fun in the back of the mind, it really is mind over matter!
Switch it Up:
Running regularly will train your body to make running feel easier, but if running is the only workout you do, boredom and repetitive-stress injuries can make it unbearable. Mix up your cardio routine with biking, hiking, strength training, yoga, or swimming. Doing other types of workouts will strengthen your body in different ways, so every time you lace up your sneaks, it’ll feel easier to head out for a run. But the best part about taking breaks from running is that it’ll actually make you miss it, and if you’re excited to get out for a run, it’ll make it that much more enjoyable.
That is it for now, if you have a particular topic you would like us to cover next week, post below! Have a great week and happy running!