The recent London Olympics has many people wondering what’s the key for running like athletes. There are many reasons why people will want to emulate the athletes they see on TV.
Whatever the reason for starting and trying to start running like athletes, there are a number of things you need to remember if you want the running process to result in increased fitness.
1. Weight lose motivation
Some people choose to begin running in an attempt to lose weight. Running is an activity that can burn many calories per hour if done correctly. Some people may simply want to enjoy a healthy lifestyle. While running can be an important part of a healthy regime, it is vital that a number of precautions are taken. It is also important to include a balanced and healthy diet in any attempt to attain a healthier body. So, running like athletes should be a means to your weight loss goal.
2. Take it step by step
Too many people jump straight into long and arduous runs; this is often counter-productive. Some of these people are shocked at just how hard running is and quit after only a few sessions. There may be other people who give up because they’ve pushed their body beyond what it is capable of. This often results in injuries and stiffness. Pain and discomfort will put many people of running before they have felt the benefits.
3. Research and plan
It may be a good idea to read some running magazines, do a little research on the internet or speak to a qualified personal trainer. For anyone starting a new running regime, the process should be a gradual one. Fitness should be built on over time, with well planned schedules, gaining in length and severity as fitness improves. People need to remember that regular exercise should be part of a lifestyle – that is far less likely if the person acquires an injury early on in the process.
4. Running equipment
The most important pieces of equipment a runner will use are shoes. Many retailers will offer free advice and measuring services. These services are aimed at gauging exactly what type of feet a person has, then selecting the most appropriate shoe. There are three main categories of foot and wearing the wrong shoe can lead to pain and discomfort. This should be checked before any new regime begins.
5. Plan your running routes
Once shoes have been selected, it is important to plan some routes. To begin with, these should be on predominantly low gradients. Care should be taken to avoid busy roads and inappropriate surfaces. Once a person has become more proficient, more challenging routes can be formulated.
6. Stretching and warm-up are mandatory
Before exercising, it is vital that a number of stretches and warm-up exercises are carried out. Injuries are possible when people simply start running. Cold muscles can be prone to pulls and tears and don’t work as efficiently as warm muscles. Stretching the calves, hamstrings and all the main muscles of the legs is of paramount importance and advice should be sought from experts or knowledgeable runners on specific stretches that can prevent injury.
7. Proper nutrition plan
Nutrition should be planned in addition to exercise if weight loss is the main goal. Eating the right foods is very important, ensuring a balanced range of nutrients and vitamins are consumed in order to keep the body as healthy as possible. However, just as important as what is eaten is when it is eaten. Before running, people should consider eating foods high in carbohydrates, two to three hours before a run. Foods high in carbohydrates are potatoes, brown bread, brown rice and wholemeal pasta. This gives the runner energy that is readily available to the body. When this is used, the body resorts to burning fat – and weight loss follows.
8. Consider the right motivation for running
Many people get into running because they see the perfect shape of runners on TV, taking part in the Olympics. People should remember that professional athletes that compete at the highest level train long hours every day for years. Their career involves running and they have teams of experts around them to advise and motivate on areas surrounding exercise, nutrition and staying healthy. People should remember this when starting out, as failure to achieve a certain body shape may be demotivating.
9. Make it social
Running can be a long and lonely activity, which actually suits some people. However, for people contemplating running like athletes, it may be a good idea to consider if running is actually the best form of exercise. It may also be worth asking a friend of work colleague to participate. Having someone to share experiences with can have a number of benefits. Talking through problems, aches and pains can help people adjust their schedule in order to minimize health side-effects. A friend can also help to pass the time on a long and tedious run. However, perhaps the most important aspect of having a running partner is that motivation can be gained from the encouragement of a friend. You can also be motivated by the running competition you organize with your friends or colleagues.
Music might be the right motivation for some or might be the missing link that transforms running in a pleasant activity. Creating a running playlist with a lot of motivating and dynamic songs can be a great idea.