10 Top Tips for Women Runners
1. Run With a Friend. Not only will this help pass the time, working out with a friend can help keep you motivated.
It’s a lot harder to blow off a run if you know there is someone waiting in your driveway.
2. Eat to Run. Treat your body right while your asking it to perform. This is a great time to examine you eating
habits. Make sure you fuel your body with carbohydrates, protein and plenty of fruits and vegetables. Keep sugary snacks
to a minimum. And remember to drink lots of water.
3. Take the "Talk Test." During your first few weeks
of running, it is always a mistake to push yourself too hard. If you can’t carry on a conversation while you run
because you’re out of breath, you’re running too fast. Slow down and try walking for a while.
4. Measure Time, Not Distance. When you start out, it
isn’t important how far you run. Set a time limit during your first weeks; for instance, running for 30 minutes three
times a week. You’ll notice that some days you feel great and others just putting on your running shoes can be an
effort. Your energy levels will be affected by the amount of sleep you’ve had the night before, the problems
you’ve dealt with at home or at the office and what you’ve had to eat or drink.
5. Keep a Log. Whether you use an official running log, a
computer diary or a composition book, record information from your runs. Write down where you went, who was with you,
how long you were out, what the weather was like and how you felt as you ran. This log is a good place to record the
food you eat as well.
6. Love Your Shoes. No matter how great
they feel, resist the urge to wear your running shoes when your not running – at least not your latest pair. After
a run, loosen the laces, pull the tongue out and let your shoes dry thoroughly. Keep a record of how much mileage is on
your running shoes, either in your log or with a permanent marker on the inside of your shoes. You should get new shoes
after 350 – 500 miles, even if they still look new. After you retire them from roadwork, you can wear them to the
grocery store or soccer practice.
7. Set Goals. Realistic, achievable goals are a great way to
keep your running fresh and fun. Is there a 5K race near you this summer? You can start training for it now. If racing
doesn’t appeal to you, you might set a goal to run five miles by the end of the summer.
8. Avoid Running Too Much, Too Soon. Be careful about how much
you add to your time or mileage as you improve. Remember the following rule of thumb: never increase your running by more
than 10% per week. If you are running for 30 minutes three times a week (90 minutes), the next week, don’t add more
than three minutes to each run. If you are measuring in miles, the same applies. If you’re running 2 miles five times
per week (10 miles), the next week each run should not be longer than 2.2 miles.
9. Run Safe. Run on sidewalks or facing traffic. Don’t
wear headphones when you run outside. Avoid deserted roads. Carry identification when you run. Use common sense.
10. Have Fun. The benefits of running go far beyond physical
well-being. Running can make you look good and feel good. Remember – "A fit woman is a powerful woman.
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