Routines to Get You Ready for Race Season
There is no workout quite as peaceful as lacing up your running shoes and heading out on a long run, treading past a beautiful, scenic landscape and taking in all of your surroundings. Time spent outside can boost mood, thanks to serotonin-release. These effects are enhanced more so when the time spent outside is for a workout. If you are new to running, here are tips and routines serious runners follow.
Attire
Comfortability while running can set the tone for your run. Appropriate attire can keep you feeling good while running. For outdoor running, there are plenty of options to keep you comfortable temperature-wise as well as to keep you dry from rain or snow. In the summer, you will want to choose attire that will keep you cool so you do not overheat. A tank top and track shorts are great options that are staples in every runner’s closet. In colder weather, you should always be sure to have layers on and consider wearing a hat or other ear covering, gloves and outerwear to keep yourself warm. You can take a layer off as needed during a long run.
Socks are another vital piece of attire. Choose socks that fit you well. Blisters can be common, especially with new shoes or a sudden increase in mileage. However, blisters can be limited with the right socks that help to reduce friction. Appropriate running shoes may be pricey, but your feet will thank you!
Diet
The best routine you can form as a runner is that of your diet. Healthy eating habits will benefit your body, mind, energy levels and so much more. Consuming three well-balanced meals a day and opting for nutritious snacking in between meals can help you provide your body with the fuel it needs for a long run.
Many athletes have heard of carb loading. This can be another routine for runners with a big race coming up. One to three days before the race, the runner will consume carbohydrate-rich foods with the goal of improving endurance and increasing the amount of energy your muscles can temporarily store.
Running Schedule
Running is awesome because there is no set length or pace. You can run as far, as fast or as long as you desire, making it great for beginners. If you are just starting out, you might want to consider finding a running schedule from a reputable source. Such a plan could be one to get you ready to run a 5k road race within a month or two. The goal is to start out with short distances and work your way up through consistency and repetition. You want to create a schedule that you will follow through with, enjoy and implement for the long-term.
There are many apps for runners that can help keep you on a schedule, log your miles and so much more. GPS watches and apps can track your run, too. Lace up your shoes, put your headphones in and play your favorite music to get yourself ready to go!
Strength Training
Strength training has many benefits for runners. Building muscle mass can help to decrease risk of injury, increase speed and improve stamina and endurance, among others. Runners can fit in a few days per week of strength and power training. Bodyweight exercises can be performed without any additional equipment, making it ideal for outdoors. Core strengthening is another big focus of runners, as the core muscles provide stability. Stretching should be an important part of your cool down technique after runs and other training modalities.
Routines are important for daily life. Some of us work best when we stick to a routine as we feel more obligated to get the work done, plus our tasks feel more organized and achievable. Runners also have routines to ensure they are getting their mileage in, as well as taking care of their bodies through nutrition, stretching and strength training. Running may seem challenging at first but stick with it. The more you make running a part of your daily routine, the more natural it will become.
