How to Run Pain Free
Maybe you've decided to train for the big marathon, or maybe you've made a New Year's resolution to do more cardio and get back in shape. While running is fantastic for the heart, it can be cumbersome on the rest of your body. Over time, aches and pains can begin to occur. Here are a few tips to help minimize any discomfort you may be feeling.
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Instructions
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Buy proper footwear. Are you training outdoors on pavement? Or indoors on a treadmill? Each surface requires different footwear so that your body can best absorb the shock and the pounding that comes from your feet landing thousands of times during each work out. Go to your local sports apparel store and speak to the staff. They should help you find the running show that's right for you.
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Stretch. While it may seem time consuming and a little boring, stretching is the key to the beginning of every work out. A simple routine of toe touches, standing and seated, and thigh pulls will suffice. If it's been a long time since your last run, you should consider having two to three days of simply stretching before you even hit the track or treadmill. This will help loosen and limber muscles that have become increasingly tight over time.
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Start slow. Rome wasn't built in a day and you don't have to complete a marathon on the first one either. Depending on your overall physical condition, decide on an appropriate amount of time for your workout. If you are in reasonably good health, running for twenty minutes is a good place to start. If you are overweight or obese, you may want to cut your workout to ten minutes, alternating between running and walking every minute. From your starting point, add a little time each workout.
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Don't overtrain. No pain, no gain is the old saying. And no matter how many precautions you take, you will experience some soreness the day after running. This is completely normal. You may want to take a day off in between to let your muscles properly rest. Once rested, you'll be able to get even more out of your next workout.
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Define your goals. You now have the basics down and started a workout that has hopefully eased you into running pain free. From here, decide what your fitness goals are. If it is to run a marathon, consider a step training program (which can be found on the internet). If you simply want to stay in cardiovascular shape, continue adding time to your regiment until you've reached thirty to forty-five minutes three to four times a week.
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Tips & Warnings
Form a running group with your friends. This way you'll continue to challenge each other.
If blisters occur at the outset of your program, be sure to cover them with bandages before your next run. While they are common, they will become increasingly painful if not properly dealt with before running.
Consider taking supplements. Chondroitin is one in particular that helps increase density and strength of the cartilage in your joints, providing more of a cushion.
Always consult your physician before starting a new workout routine.
Always drink plenty of water after a running workout.
