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Everything you need to know to get ready for this running season.
The sky is blue. The snow is melting. The grass is green and the sun is shining. Yes, my dear friends, spring is definitely upon us; and with it comes the time to dust off those running shoes, lace up, and hit the trail! It’s been a long winter, but it’s time to get back to it! Today on Tone-and-Tighten.com I’m sharing 6 of my best tips on how to get “run ready” – everything you need to hit the jogging trail faster, stronger, and better this year. PR’s for everyone!
1. We’ve all gotta start somewhere: The first step in getting “run ready” this season is knowing how to start. Many people are under the misperception that in order to run I simply need to go out and start running. Not true. There are certain steps that you can take that will actually help you to be more successful – to stay with your program longer, avoid injury, and ultimately get more fulfillment out of this “running’ thing. From strength training and buying shoes to finding a run partner to hit the road with, check out my guide – “How to Start Running” for 5 solid tips to make this running season your most successful yet!
2. Find a solid running program!: As a physical therapist, I see PLENTY of running-related injuries. The majority of problems I see in my clinic don’t come from rookies or inexperienced runners. I don’t see a majority of veteran runners, either. The group of runners that most often come in to see me are those who fail to do any cross-training. Too often we’re under the assumption that “if I’m going to be a runner all I have to do is run and that’s it”. Failing to incorporate strength training of key hip and core muscle groups can have damaging effect down the road. Many “Couch to 5K” programs provide an excellent guide to get you started, but neglect the vital cross-training / strengthening component. It’s for this reason that I actually developed my own running program for beginners that will take you from no running to completing a 5K in 9 weeks! It includes a running AND strengthening schedule to not only get you out on the road, but keep you out there, too! You can check out “Tone and Tighten’s Start To Finish 5K” program right here! Trust me – you’ll like this one!
3. Did I mention anything about strength training? You can tell I’m a little bit biased. I’m a firm believer that the majority of running-related injuries that I see in my clinic could really be avoided if people would spend a little more time strengthening a few key muscle groups. I feel so strongly about this, I’ve actually got a whole series of workouts here on T&T dedicated to runner! Check out this link to get “5 Workouts Every Runner Needs To Be Doing”. I don’t even apologize for that presumptuous title – if you run, you need to be doing these workouts.
4. Because everything’s better when your jam comes on: I’m not going to lie – running can get pretty monotonous. One of the best ways that I have found to liven things up and make the end of your run just as good as the beginning is with a killer running playlist. This is a great way to keep the energy high all the way through your run. I’ve shared my own personal running playlist (okay – one of many) with you here on T&T; you can get all the jams RIGHT HERE (listen to everything free when you follow the Spotify playlist).
5. It’s all about improvement: One of the main draws to running is that it’s all about self improvement. Start with simply timing your runs and then see how far that really leads. You start looking into pace and distance and start analyzing how you can run a little faster. “PR” becomes a regular term you use and you start to crave faster times. Of course, Tone and Tighten has you covered! Check out these “8 Tips To Help You Run Faster” and shock yourself with your results!
6. But what if I hurt? There are numerous steps you can take to avoid injury, but the bottom line is sometimes people still hurt when they get out and try to run. It could be a prior injury rearing it’s ugly head; it could be the mechanics of how you’re running; it may even just be some bummer genetics. Whatever the reason, the bottom line is you don’t have to live with running pain! The “Feel Better Now” series here on T&T dedicated to helping you overcome pain and get back to whatever activities you enjoy doing. I’ve got a couple that are specific for runners and running-related injuries including “IT Band Knee Pain“, “Patellofemoral Knee Pain“, and “Achilles Tendonitis Pain“. They include tips, advice, and a free downloadable exercise program to help you feel better and continue to hit the road strong!
And there you have it! 6 awesome tips to help you get “Run Ready” this year! I hope these help you in your preparation and the realization of your goals. If you have any questions or comments, please leave them below in “comments” or email me at ToneandTightenFitness{at}gmail.com. See you on the road!
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Make it happen,
Jared
By Jared Beckstrand