6 Tips for Beginning Runners

Now that the weather is getting nicer out and is warm and sunny on a regular basis it seems that everywhere I go I see people outside running. I personally love running and find it the perfect solution to a rough day as it provides me with the opportunity to clear my head and spend some time for myself. It also provides a nice break from your typical at-home or gym workout routine. Here are a few simple tips to jumpstart a new running routine.

1. Don't be afraid to walk. People often seem to think of it as something embarrassing if they have to stop and walk while out for a run. I have never been able to understand this, taking a small break to walk can actually be really good for your body. If you push yourself to hard to fast you risk injury and wearing yourself out early in your run. Taking small walking breaks at regular intervals when you first start running is a good starting point. I would never walk for more than a few minutes though. And as you progress, decrease the time for walking and increase the time between your breaks.
2. Increase mileage gradually. One of the worst things someone ever said to me about beginning to run was "I just went out and ran until I could not run anymore, and then I did not run again for months." Even though you may physically be able to run much farther than you do when you are first starting out, it is important that you give your body time to adjust to your runs and increase your miles as you progress. This again will save you from injury and keep you from becoming burnt out.
3. Clear those cramping sides. This is an easy fix! When you get those annoying side cramps after you have been running for a little while it simply means that you are not regulating your breath properly. Focus on taking steady deep breaths with full exhalation. It sounds pretty simple, but it can be difficult when your muscles are screaming at you mid-run. But focusing on your breath can also allow your mind to focus on something besides the run itself.
4. Stay relaxed. Do not allow your body to tense up and keep your muscles loose and flowing. Many people bring tension to their shoulders, arms, and neck when running. Keeping your head forward and relaxed will help with stiffness in the neck. Keep your arms at about ninety degrees, and do not raise them above your chest. Keeping your arms low will stop you from unnecessarily exerting your body.
5. Be light on your feet. Landing to hard on your feet is hard on your joints. What you want to do is take short, quick steps where your feet barely touch the ground before coming back up again. Each footstep should hit the ground as close to the ball of your foot as possible, instead of coming down on the heels or toes.
6. Invest. I would highly recommend investing in a quality pair of running shoes that you try on before you purchase. A good pair of shoes can make all the difference in the world, especially with preventing common running injuries such as shin splints. High quality gear in general is a good investment to make, but if you are just starting out I can understand not wanting to fork over a huge amount of money for all the newest things. But one item I really think you cannot go without is a solid pair of running shoes.

Do you have any tips for beginning runners?