While everyone works to formulate New Year’s resolutions (and let’s face it, 2020 is a year many would soon like to forget,) many athletes and running enthusiasts have some running thoughts in mind. There are four tips that will help you make the most of running in the new year. Although common sense more than anything else, these are the kind of things that get lost when time is short and you are trying to squeeze in a run.
Stretch and Warm-Up
When time is tight, and it always is, runners tend to scrimp on stretching and warming up. This is the exact wrong tactic. Runner’s World recommends 10 minutes of walking before your run to get muscles loosened up and ready to go. This whole body warm-up will help prevent injury and get your heart ready for cardio training. Adding some dynamic stretching for your big muscle groups will also make for a better run.
Add Interval Training
You can make a bigger impact on your health in a shorter amount of time by alternating a vigorous running pace with walking. Not only will you last longer, but your heart rate and other benefits will stay with you longer as well. Although some runners fear the word WALK, adding a slow jog or a walk intermittently to a run will actually benefit you in the long run.
Cool Down
When your run is over, odds are you need to jump in the shower and get off to work or some other commitment. But not so fast! Taking the time to cool down properly by walking and stretching will prevent problems in the long run. Another ten minute walk at the end of your run and some stretches will do the trick.
Run in Good Shoes
Perhaps the number one mistake that runners make is running in shoddy shoes. If Santa didn’t bring you a new pair of trainers, find a nearby running store that specializes in fitting shoes. Talk about your running problems, whether plantar fasciitis or a tight calf, in order to get the perfect pair for you! The impact of a quality pair of running shoes is immeasurable.
Many new year’s resolutions surround the topic of health, and running is a great way to change your body for the better. Remembering to stretch before and after the run, adding some intervals, and running in quality shoes will turn a good workout into a great one.
