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For the beginners take it easy! Please listen to this advice if your new. Over 90% of runners get injured there first year by making running mistakes. Few tips if your starting out.
- 80% is diet and only 20% is working out. Just because you ran 3 miles doesn't mean you can eat everything. You will still not lose weight. Remember it's only burning about 100 calories a mile. 300 calories can be erased by a candy bar.
- Running doesn't feel great at the beginning. Take it 1 - 2 miles a day and add some body strength exercises.
- Day 1-2 days a rest at the beginning. And only increase weekly mileage by no more that 10% per week. So if you run 20 miles in a week only run 22 the next and so on.
- Most running injuries are because runners skip on strength training. Do 1 - 2 days a week of some light weights for 30 minutes.
- I run 70+ miles a week now and I will tell you beginner or not mile 1 always sucks and feels horrible. It's not just you. Take it easy always on mile 1 let the body wake up.
- Avoid static stretching. Science has finally come out that it's not good. Think about your "warm up" is to pull on cold muscles!! Always stretch after a run. Before keep it to a moving warm up.
- Last rule, if it's 85 and below you don't need a gallon of water. You will be fine! If the weather is nice and not crazy hot you can go for almost 90 minutes without anything. Don't think you need water for a 30 minute workout. Focus on the run.
Hope that helps and always reach out if you all need any advice.
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