OUTDOOR WORKOUT TIPS FOR NEW RUNNERS

unsplash-image-mQVWb7kUoOE.jpg

Spring is here, which means you no longer have to stay cooped up indoors trying to protect yourself from the winter hazards. There’s every possibility that you might have added a few extra pounds due to inactivity. But, no worries, because now is the time to kick-start a workout routine, and complement it with a healthy diet to shed excess weight.

If you are considering running as your new fitness routine, you are on the right track. Running is an exercise that provided a myriad of health benefits and can help you achieve your fitness goals. It helps to build strong bones and muscles, which improves overall performance. 

Here are some helpful tips for new runners:

Take intervals

It is important to take it slow as a new runner because overdoing it can cause serious damage and ruin the process before it even begins. Feel free to take short breaks in-between the distance. Health experts recommend that you take walks at intervals to catch your breath or recover before proceeding. As you go on you can increase the running time and reduce the length of the recovery breaks. 

Taking intervals can be more effective than running a specific distance at a go. This is because it allows you to handle an even farther distance, in which the total running time at maximum effort will be higher than for one uninterrupted run. It can help boost your fitness level much any other type of running. Interval running works your muscles better and delivers a greater stimulus to your heart to burn more calories. Interval running has proved to be efficient in enhancing athletic performance. 

Try not to run too fast 

Workout time is a time to focus on what your body needs, not to compete with anyone. Refrain from running too fast because it can lead to serious muscle injuries and will cause you to get tired in no time. A slow and steady run is best for a longer workout period. 

New runners often get overexcited, and they try to do too much, too soon. This causes them to burn out in no time and can frustrate the process.

There are easy ways to ensure that you aren’t going too fast. You can use a tracker or watch to make sure you don’t exceed the normal pace. 

Do not hesitate to take breaks

Do not rush the process but, space out your workout periods to give your body enough time to recover. Rest days give the muscle tissue time to heal and allow you to regain lost strength. Although running has many health benefits for the human body, it can also have some adverse effects if it is overdone. 

It causes microscopic tears in the muscles and can affect your psychological system. A slow and steady workout routine is ideal for the best results. Taking rest days also reduces your risk of injuries and fractures and allows your body to adapt to the new system. Health experts suggest that new runners maintain the same training duration for a few weeks and can slowly increase it as they go. Do not increase your running time above ten percent from the last week.  

Take easy short steps

Taking long steps or over-striding when running significantly increases your risk of overuse injuries. There is a common misconception that taking long strides makes for a more effective workout, but it only increases your risks and lets you burn out fast. Health experts say that taking short steps sets you up for a longer, faster, smoother, and more efficient run. It also minimizes the risks of getting injured.

Short steps can be the key to longer and more efficient running time because it doesn’t tire you out as fast as taking long strides. 

unsplash-image-mNGaaLeWEp0.jpg

Choose the right surface

New runners often overlook the importance of picking a safe surface to run on. Grass tops the list for the best running surface because it encourages efficient landing. It also delivers a nice balance of a soft surface without stressing your bones and joints. Running on a grass field can provide you with a more effective workout compared to hard surfaces. Hard surfaces cause you to bounce when landing, which wastes energy and burns you out faster. Soft ground helps you recover quickly after workouts compared to hard platforms.

Also, rough surfaces are better than slanted ones to reduce the risks of injuries. Running on softer surfaces like grass can lengthen the durability of your sneakers.

Breathe properly 

Since you want to run for an extended period to burn maximum calories, you must monitor your breathing. Shallow breathing often causes side stitches.

Here are some breathing tips for new runners:

  • Breathe through your mouth and nose to give your internal organs access to enough oxygen to function properly. The stimulus to the heart, lungs, and other organs cannot depend on nasal breathing alone. 

  • Deep breaths from the belly allow you to take in enough air and prevents shallow breaths that cause aide stitches.

  • Run at a comfortable pace that allows you to inhale and exhale easily

  • Know it is time to slow down or take intervals when you start experiencing shortness of breath. Relax to recharge before continuing your race. 

Stay hydrated 

The importance of staying hydrated during exercise cannot be overemphasized. The elevated heart rates and sweats show that the body is losing water, which must be replenished to avoid health complications. 

Maintaining healthy levels of body fluids is important for health and performance. Water regulates body temperature, removes waste, energizes the cells, and lubricates the joints. Staying hydrated also helps speed up recovery and reduce risks of injury. 

Drink up to 24 ounces of fluids at least one hour before going on a run, and a few more right before starting. Ensure you take lots of water after finishing to rehydrate. 

Eat right 

Protein is a macronutrient that plays a vital role in bodybuilding. If you are looking to achieve your fitness goal and maintain it, it is best to meet the recommended daily intake (RDI) of protein. Protein powders have made it easy to keep up with the RDI. They have high versatility and can be added to soups, stews, pastries, and drinks.

Here are some of the best protein powders on the market:

  • FAVA BEAN PROTEIN POWDER is loaded with nutrients such as minerals and vitamin B. It also includes potassium, magnesium, and selenium, known to boost metabolism and reduce risks of heart conditions.

  • CHICKPEA PROTEIN POWDER is an excellent source of dietary fiber and protein. It slows digestion and increases metabolism, which may help to control or monitor your diet. It helps treat digestive problems like constipation and indigestion because it has a high-fiber content. It contains potassium and magnesium, which helps ward off chronic diseases like cancer and heart conditions.

  • GREEN LENTIL PROTEIN POWDER is rich in iron, increasing energy levels and maintaining a healthy immune system. It aids healthy bowel movement by keeping a clean gut that is free from harmful microorganisms. Green lentil consists of polyphenols, which are antioxidants. Polyphenols can help with indigestion, high blood sugar, and heart diseases.

  • MUNG BEAN POWDER contains antioxidants that help to fight against chronic diseases. It does so by neutralizing free radicals that are created during oxidation. These organisms may break through cell walls and cause leakages, which leads to inflammation. This plant-based protein is crucial to maintain good overall health.

  • YELLOW PURE PEA PROTEIN is extracted from yellow peas. A significant advantage is that it leaves you feeling full for a long time; hence, it may aid in weight loss. It contains nutrients that can help lower cholesterol levels and reduce blood pressure. Yellow peas fight against inflammation in the body system and chronic diseases like cancer, diabetes, and heart conditions.

 Replace high-fat foods with low-fat ones and reduce carbs for fruits and vegetables. Also, ensure that you have an excellent source of dietary fiber on your plate, and you'll be on the right track to healthy living. Also, alcohol and caffeine are best avoided before racing and leave up to a 2-hour gap after consuming a large meal before you run.

Failure to maintain a strict and healthy diet can cause runner’s stomach. This is when the digestive system starts to malfunction caused by high-intensity activities. Symptoms include constipation, vomiting, diarrhea, bloating, gas, and cramps.