Deprecated: mysql_connect(): The mysql extension is deprecated and will be removed in the future: use mysqli or PDO instead in /home/a26f9f83/public_html/articles/includes/config.php on line 159
5 Tips for Starting Runners > NetSparsh - Viral Content you Love & Share

5 Tips for Starting Runners

So you've decided to take up running? Maybe you are starting back up after putting it off for years. Here is a list of tips that I have found beneficial to the starting runner or even the seasoned pro.

1. STRETCH THOSE LEGS AND FEET ?BEFORE AND AFTER ? Stretching is the number one thing to remember in any running program. Keep your muscles flexible and relaxed, your joints mobile, and relieve tension and strain by doing a few gentle stretches before AND AFTER your run. I cannot stress enough how important it is to stretch after the run and to cool down. I have found most new runners miss this vital step in their exercise program.

You don't want to start off doing too much too soon. Build your body up while you prepare yourself to meet the demands that you are about to ask from your body. Make sure to loosen up your hamstrings, quads, calves, iliotibial (IT) band, hips, buttocks and the plantar fascia (area at the bottom of your feet between the heel and ball of foot). Stretch until you feel tension but not pain. NEVER bounce because this can tear your muscles and cause more serious problems.

2. POSTURE! POSTURE! POSTURE! ? This isn't finishing school, but the principal is the same. Running gets your whole body in motion and the proper posture and body mechanics will help reduce the strain on your body.

Keep your body perpendicular to the ground. Don't lean into it. Hopefully you aren't running into wind tunnel.

Swing your arms naturally and go with the flow.

BREATHE! How many martial art movies do you need to see to know this is important??? Never stop breathing. Oxygenate the blood. Feed your muscles. BREATHE!

Your feet should hit naturally on your heel, roll forward and push off with your metatarsals (the area we call the ball of the foot). It should just feel right. Make sure the soles of your shoes aren't worn down in the heel or on the sides. This could cause you to hurt yourself and take away from the natural progression of your stride.

Don't pick your feet up too far. This is running, not a marching band tryout. By keeping your feet closer to the ground an increasing your stride, you will reduce muscle fatigue.

3. ALWAYS WEAR YOUR PROTECTION ? As you start up your running routine, you are going to find out that aches and pains are a typical reality that we all must face. However, this doesn't have to be the end of your run if you just take the proper precautions. Keep these simple rules in mind when you begin your program and you should be good to go for a long time!

Hydrate yourself: Drink lots of water before, during, and after your run. People perspire, it's a fact, but if you let yourself dehydrate, you will be in for a world of hurt. I like to bring a water bottle with me on my runs for those mid-stride liquid replacements. It's a good idea to drink 2-5 cups per hour during your run. Note, every person perspires at a different rate. If you happen to be someone who leaks sweat like a sieve, drink more water. Don't forget to fill up again once you are done stretching, too.

If you are running in a colder climate, layer your clothing. We all know it gets hot under all those clothes, but you have to slow the rate of heat loss. You'll want to wear some sort of moisture-wicking material. I like to wear fleece. But there are other brands out there like Polartec. Also, ALWAYS wear a hat!

I prefer to run on paved trails in our local park system, but if you find yourself running in areas where there is the potential for traffic, please remember to wear bright clothing and if you must run at night (which I wouldn't suggest) wear reflective garments to increase your safety.

4. REDUCE STRAIN ? Running takes its' toll on a person's body. It's good to switch out different activities. Besides running, try other cardio-exercises like bicycling or swimming. Your body will thank you and it can break down on the monotony. Pain is the body's signal that something is wrong. If the pain gets worse after your run, it's time to take some time off. Don't swallow a couple of aspirin and think you are good to go.'

Definitely take care of your feet! A good pair of running shoes is essential for preventing injury. You have to find the pair that's best for you. Change them out often because the soles will wear down quickly.

And while you are at it, don't forget the orthotics. The insoles that come in your shoes are usually very cheap and only meant for about 20 miles of wear. If you are like me, that's one week! Proper orthotics provide cushioning and support and reduce a huge amount of strain from your whole body ? not just your feet. While custom orthotics are available, I wear a brand that offers a selection for arch type and are made with a silver material that reduces blisters and athlete's foot. If you are interested, you can see them at

5. CALL YOUR MEDICAL PROFESSIONAL ?In business, it's always best to hire a consultant. So why, when you start doing something as important as your health wouldn't you speak to an expert in the body? A medical professional can help with any injury and return you to your running program as well as advise you on hurting yourself again.

In closing, please remember that safety should come first. Be aware of your surroundings, the people that you run with, and most importantly, your own well-being?

James Fowler is a free-lance writer who lives in Northeast Ohio with his wife, Maggie. You can contact him at

In The News:

This RSS feed URL is deprecated, please update. New URLs can be found in the footers at


5 reasons why old-school aerobics is still the best workout
5 reasons why old-school aerobics is still the best workout. The weight-loss benefits are insane... 0. Woman holding a weight. Aerobics is a mix of cardio and body-weight exercises so it can help with weight loss or weight management. ~. take a ...

Pawtucket Parks & Rec announces spring classes
Valley Breeze
PAWTUCKET – The Pawtucket Parks & Recreation Division announces its lineup of recreational classes and programs for the upcoming spring season. The classes will be held at the Jenks Junior High School and the Agnes Little School for eight weeks, unless ...

Is high-intensity cardio bad?
Over the last 10 years, we have seen an explosion in the popularity of high-intensity cardio workouts. Millions of people have incorporated everything from basic aerobics to Insanity classes and the once very popular Zumba regimen. Every year, newer ...


Avera Medical Minute AMcK: Deep water aerobics provides countless health benefits
“We do about 20 seconds hard work, a little 10 second recovery and keep on going through building up some strength elements, some cardio, intermix that way,” said Walhof. Walhof says the water helps with bone and joint issues. “The deep water is very ...

Times of India

Is eating less an ideal way to lose weight?
Times of India
Apart from healthy eating and eating in moderation, exercising is a must. Diet and exercise go hand in hand. Include cardio and weight training to your workout regime. Start it under an expert supervision. Cardio helps you burn calories and body fat ...

and more »

Stratford Star

Baldwin Center senior calendar: March 23-29
Stratford Star
Classes include aerobics, zumba, zumba tone, qigong, strength, yoga, tai chi and sittercise. Cardio classes and low impact classes help with balance, coordination and flexibility. Visit the center and pick up a current schedule or try out a class ...

Lifehacker Australia

How to Find a Workout That Won't Make You Want to Die
Lifehacker Australia
Would you rather spend that time hiking? Jogging? Doing an old-school aerobics video? Advertisement. Don't worry too much that you're missing out in terms of fitness. High-intensity intervals can make for a shorter exercise than good old steady state ...

and more »

Stratford Star

Baldwin Center senior calendar: March 16-22
Stratford Star
Friday, March 16 — 9 CARES, men's club; 9:30 zumba, mahjongg; 11:30 chair yoga; 11:45 lunch; 12:30 cards; 1 Baldwin Players show, pokeno, tap. Monday, March 19 — 9 CARES, aerobics; 9:30 knitting; 10 strength, laugh therapy; 11 qigong; 11:30 Italian ...

Markets Insider

There's even more evidence that one type of exercise is the closest thing to a miracle drug that we have
Markets Insider
Aerobic exercise, or cardio, might be the closest thing we have to a miracle drug. When we commit to regular workouts that raise our heart rate and get us moving and sweating for a sustained period, magical things happen to our mind and body. We start ...

and more »

Business Insider

How long you need to do cardio to reap the benefits for your body and brain
Business Insider
Other research suggests it might be better to do cardio for longer. A study in the British Medical Journal found that in adults over 50, the best results for the brain appeared to come from a routine that combined aerobic exercises with resistance ...

and more »
Google News

Treadmill Workout Ideas That Make Fitness Fun

Research shows that in order to lose weight safely and... Read More

Walking for Your Health

Walking is the easiest way of exercise because it is... Read More

Why Your Cardiovascular Workouts Might Be A Big Waste Of Your Time

What if I were to tell you that most if... Read More

Lose Weight And Skyrocket Your Metabolism With Regular Cardiovascular Exercise

Do you try to eat well, even diet, but aren't... Read More

Heart Matters

Your heart is between one to two times the size... Read More

The Fitness Cardio Secret That Propels Lance Armstrong

What is Lance Armstrong doing that you can do to... Read More

How To Jump Rope For Health and Fitness

Rope skipping is an excellent cardiovascular exercise according to the... Read More

How To Start a Running Program

Running or jogging is one of the best ways there... Read More

Integrated Training for Improved Cycling Performance - Part 1

As we all know cycling is a great way to... Read More

Chronic Headaches And Pain Often Can Be Eliminated By A Special Dentist

Denver, Colorado/Las Vegas, Nevada-Sometimes as Freud once said, "A good... Read More

Winter Running: Survival Tips For Your Feet

The days are shorter, the air is colder and the... Read More

What Should Runners Think About?

What do you think about when you are running? Does... Read More

Spinning Classes - Indoor Stationery Bicycle

Over the years I have changed my exercise routine continuously.... Read More

Fat Burning Exercises

Fat burning exercises are the slow, aerobic, long duration types... Read More

Cardio Enthusiasts: Discover a More Effective Training Method for Fat Loss and Heart Health!

It is common to hear fitness professionals and medical doctors... Read More

Elliptical Trainer Benefits

There are so many elliptical trainer benefits to list that... Read More

The Best Cardio Workouts

The benefits of exercise are abundant and well documented, and... Read More

Are You Making This Cardio Mistake?

Are you exercising for long periods of time to try... Read More

Integrated Training for Improved Cycling Performance - Part 2

The previous article looked at postural issues and possible muscles... Read More

Cardios Effect on Overall Health

When most people hear the word "Cardio", their mind automatically... Read More

Aerobic Training

How to start your aerobic training program:Consider first setting your... Read More

Benefits of Aerobic Exercise

The real benefits of aerobic exercise are achieved by increasing... Read More

Running Tips

It's a good idea to consult your doctor before beginning... Read More

Cardio-Boxing for Super Fitness

The major benefits of cardio-boxing include:· Increased Stamina · Increased... Read More

Playing Your Cardio Right

To many, that half-hour a day is the most enjoyable,... Read More