tips & tricks for beginner runners๐งธ๐
we have ALLL been seeing those girlies on tiktok who run all the time with their girlfriends and are living their best lives!!
as a girl who is strictly pilates and hot girl walks, i decided to embark on a new journey of becoming a runner! not hardcore ofcourse, but someone who runs 2-4x a week and races in 5ks here and there with friends๐ follow along my journey with me on tiktok @emshel (:
from my first week of really diving into it, these are all of the things i learned!
FIRST >> MUST HAVES๐ซ
although i personally think everything listed above is equally important, shoes are absolutely VITAL. you really need to invest. this will prevent injury, ensure great (and painless) runs and will really take you the distance. my current favorites are the #hoka c Clifton 9โs (pink ofc) and i seriously highly recommend
EXERCISE INFO ๐ซ
- warm-up & cooldown. i can not stress this enough! i always warm my body up with 5 minutes of really brisk walking and end it with a 3-10 minute slower recovery walk to calm my body down and take time to feel proud of myself!
- pick a goal and stick to it. i am currently training for a 5k i have in april with my boyfriend and some friends, that being said i am prioritizing both distance and speed. i am using the #nikerunclub app (AMAZING) and have been following along with their running plans๐ since i am new, i want to learn from the best! however, it does get difficult quickly, so i recommend to first do 1-3 runs on your own at a very slow pace to prepare yourself
- breathingโฆ girl if you are focused on your breathing, you WIN. i swear. i really started focusing on deep, fulfilling breathes and my body, mood and heart rate locked into place. this is seriously the ultimate game changer
POST RUN๐ซ
- always foam roll before stretching! focus on rolling out different muscles for 1-3 minutes each. this is seriously essential in preventing muscle fatigue and injuries! there are tons of youtube videos to follow along with or you can just do what feels good!
- hydrate, hydrate, hydrate. enough said!
- eat complex carbs (think oatmeal, quinoa, pb, etc) and proteins. these are the best macros to prioritize after runs!
i hope this helps any beginner runners๐ lets do this together and kick some butt baby!!
#lemon8partner #runnersoflemon8 #beginnerrunner #runningtips #healthylifestyle2024 #Lemon8Diary
Starting a running journey can be both exciting and daunting, especially for those new to the sport. One of the first considerations for beginners is investing in the right running shoes; they are an essential part of any runner's gear and can significantly affect your performance and comfort. Popular options like Hoka Clifton 9โs are known for their supportive design and comfort, making them ideal for those who run several times a week. Moreover, warming up before a run and incorporating cool-down stretches afterwards can help prevent injuries. Simple routines, such as brisk walking for 5 minutes as a warm-up, and engaging in light stretching post-run, can improve your overall running experience. Mobile apps like Nike Run Club offer personalized training plans that can cater to various fitness levels, making it easier for you to set and achieve your running goals. Breathing techniques are also pivotal to a successful run. Focusing on deep breaths not only helps maintain a steady pace but also enhances your overall experience by keeping your mind and body aligned. After your run, don't forget about recovery; foam rolling is effective for muscle relaxation and reducing soreness, while proper hydration and a balanced post-run meal can replenish your energy levels efficiently. Foods high in complex carbohydrates and proteins, such as oatmeal and quinoa, are excellent choices for recovery fuel. Remember, every run is a step towards improvement, so celebrate your progress no matter how small!
๐ฅ๐ฅ๐ฅ