So, you’ve been doing your home workouts in an effort to lose some weight and it has been a while, but you still got those unwanted pounds. Perhaps you should up the ante and include aerobic training into your fitness regimen. A good one would be running. Why? You ask. This is because it is a “do-anywhere” workout that you can perform after your home workouts. The best part? It doesn’t cost a lot; all you need is a good running shoe, a minimalist stopwatch and voila!
To make the most of your running workout, though, you need to pay attention to a couple of things and this includes your pre-running workout routines, post running routines, and your running form. Let’s take a look at the details.
Going from 5k to 10k is easy for some, but grueling for others, but certainly not impossible and to make the most of it, it would be best to first do pre-run stretches—dynamic stretches—that is. In simple terms, dynamic stretches are slow and controlled movements that are done to complete a couple of ranges of motion, which should be specific to the exercise that you are about to perform, which in this case is running. This is very different from static stretches or poses that are held between 15 to 30 seconds at a time.
It may seem simple, but many people get this part all wrong and they skip the dynamic stretches and perform static stretches before and after their running workout. They are important because they somewhat “warms-up” your muscles and prepares them for the running workout that you are about to perform. A good dynamic routine can be found in this Runner’s World entry.
This is another aspect that is neglected by many. Regardless if you’re doing 10k training for beginners, a half-marathon, or a full marathon, skipping cool down is not an option. I repeat. Not an option. A cool down, which is the process of slowly lowering your heart rate, body temperature, and breathing rate after an exercise is crucial because this slowly brings your body to resting stage. Failure to do this may cause your blood pressure or heart rate to drop and turn lead to fainting or dizziness. A good cool down routine after running includes a five to 10 minute jog or walk.
After your run, this is when you’ll perform static stretches. They should be done in this order because this pretty much signals your muscles to rest and recover. Here’s a good set of post run stretches from Active.com.
Running is a great aerobic workout that can complement your fitness routine, but sad to say, many do not enjoy it. Why? Because they fail to address the basics and ditch the pre-run routine, cool down, and post-run routine.
This shouldn’t be the case because to enjoy this activity and make the most of your weight-loss efforts, you need to make the proper approach. So take note of tips and pointers in this write up and add a little zest to your runs!