Top Tips for Beginner Runners

Top Tips for Beginner Runners:

1. Start slow. It’s not a race! It’s the opposite. Start with VERY slow runs. Shoot for being in 50-70% of your heart rate max (Zones 1 and 2).

1. Build up slowly, too. Before you try to run far, progress by 0.25-0.5 mile each week. Don’t rush this process! Inch up your run length over time.

1. Remember: running will make you more hungry. Up your protein (to promote muscle growth/maintenance and satiety) and eat a bit more carbs. But, still be cognizant of your intake and eat enough quality food. Cardio can cause more hunger.

1. Try running with a buddy or a group. Running with others makes the entire experience more enjoyable.

1. Add in some strides or short intervals! Adding in some strides at the end of a run or some surges during a run allow you to improve your running efficiency overall. It also improves your VO2 max, or ability to use oxygen for energy.

1. Use walking breaks. You’re still learning! It’s important to take walk breaks as needed to ease into running.

1. Warm-up AND cool-down before and after runs. Great warm-ups are dynamic movements: leg swings, knee-to-chests, walking lunges, etc. Great cool-downs include rolling out and static stretching.

1. Walk before and after a run. This is a great way to help your body warm up for a run and recover afterward.

1. Prioritize sleep! Running is hard on the body. As you ramp up, sleep will be even more vital for recovery and performance.

1. Invest in quality running shoes! Not having proper running shoes will lead to injury.

1. Invest in a Go Guarded safety tool. This will keep you safe on outdoor runs and adventures.

1. EAT before you run but time it appropriately. If you have less than an hour, aim for a carb-rich snack. Think easy to digest carbs: rice krispy bar, handful of granola, banana. If you have over an hour, shoot for a small carb-rich meal with some protein, too. Don’t run fasted, especially as you’re learning.

1. Invest in a great program: Knight Fit has programs for every level of runner! Just shoot me a DM.

1. Take rest days. Running back-to-back can be dangerous, especially in the beginning.

1. Strength train!! You need to keep your muscles strong to protect your bones and joints, propel you forward, help with endurance, aid in your overall stamina and more.

Electrolytes are your best friend! Be sure to consume electrolytes regularly as you begin to run more. We lose sodium (especially) when we run. The average person loses 220 mg of sodium during a run. There’re so many amazing electrolyte brands out there.

I hope these help! Reach out with questions: emily@knightfitfast.com