Fitness
Fact-checked

At WiseGEEK, we're committed to delivering accurate, trustworthy information. Our expert-authored content is rigorously fact-checked and sourced from credible authorities. Discover how we uphold the highest standards in providing you with reliable knowledge.

Learn more...

What are the Best Running Tips?

Nick Doniger
Nick Doniger

As with most exercises, several running tips are essential to consult before beginning a running routine. Proper shoes must be purchased, and proper methods must be practiced in order to avoid strain, pain, or injury. Runners are recommended to listen to his or her own body, and provide it with healthy nutrients and proper hydration in order to support the exercise. Stretching, running posture, and cross training are also considered essential parts of a running program.

Initially, proper running shoes should be purchased. Shoes should be comfortable and not too loose or tight. Over pronation, or foot imbalance, may cause wear around the heals which could increase the risk of injury. Such wear should be addressed if noticed, either by purchasing new shoes or consulting a podiatrist for advice. New running shoes should be purchased every 350 miles (563 kilometres) or so.

Someone should set a treadmill at speeds that are neither below nor above their ideal workout envelope.
Someone should set a treadmill at speeds that are neither below nor above their ideal workout envelope.

One of the most important running tips is to develop a gradual running program. A slow pace, such as brisk walking, is recommended for beginner running as it will increase the body's ability to become faster in time. Starting too fast may result in injury.

Before a run, a warm up routine may reduce the chances of injury or discomfort. This is one of the often overlooked running tips. Begin walking briskly, then perform leg and back stretches. After a run, a cooling down routine should be performed, in which the runner stretches first, then briskly walks for a few more minutes.

Stretching before running can help prevent cramps.
Stretching before running can help prevent cramps.

A runner should maintain proper posture while running. Rather than looking down, he or she should keep eyes on the horizon. This keeps the weight of the head from causing neck strain. Shoulders should be relaxed and arms should stay at the side. Swinging of arms is considered fine, though they should not cross over the torso.

If discomfort is experienced, runners are advised to either walk or rest until rejuvenated. Over exertion may cause chest pain, dizziness, sore legs, or a sore back. Listening to the body is among the most important running tips for avoiding injury.

A running bra.
A running bra.

As different muscles are used in running than are used in other leg activity or cardiovascular workouts, cross training is recommended for runners. Running muscles should be given a break from time to time, in order for the exerciser to work on other muscles. Swimming, biking, pilates, and the use of elliptical machines may allow a runner to keep fit on non-running days.

Proper stretching is important before a run.
Proper stretching is important before a run.

Runners may find it helpful to track his or her progress. Keeping record of distance, time, and exertion will allow a runner to see his or her progress and encourage motivation for improvement. Additionally, tracking day to day heart rate may be advantageous. An increase of five or more beats per minute from one day to another may be a sign of over exertion.

A runner might benefit from swimming on non-running days.
A runner might benefit from swimming on non-running days.

Maintaining a proper diet is also chief among the essential running tips. Healthful foods are considered important for consumption by anyone, particularly those who perform a high-energy physical activity such as running. Eating a meal rich in carbohydrates prior to a run can help increase energy, and a high-protein meal after running will encourage muscle building. Hydration should not be overlooked, as running encourages fairly profuse perspiration. Runners are recommended to drink a gallon of water per day or more.

Discuss this Article

Post your comments
Login:
Forgot password?
Register:
    • Someone should set a treadmill at speeds that are neither below nor above their ideal workout envelope.
      Someone should set a treadmill at speeds that are neither below nor above their ideal workout envelope.
    • Stretching before running can help prevent cramps.
      By: Maridav
      Stretching before running can help prevent cramps.
    • A running bra.
      By: Karen Roach
      A running bra.
    • Proper stretching is important before a run.
      By: berc
      Proper stretching is important before a run.
    • A runner might benefit from swimming on non-running days.
      By: ikonoklast_hh
      A runner might benefit from swimming on non-running days.
    • Proper posture is important when running.
      By: Igor Mojzes
      Proper posture is important when running.
    • Beginners should start off running slowly to avoid injury.
      By: Picture-Factory
      Beginners should start off running slowly to avoid injury.
    • It is important for beginning runners to choose shoes that provide proper support for their stride.
      By: Igor Yaruta
      It is important for beginning runners to choose shoes that provide proper support for their stride.
    • A runner needs to remember to stay hydrated.
      By: Givaga
      A runner needs to remember to stay hydrated.
    • Running can improve overall fitness and strength.
      By: Deklofenak
      Running can improve overall fitness and strength.
    • Listening to music can help pass the time while running.
      By: Maridav
      Listening to music can help pass the time while running.
    • Running shoes that promote proper pronation will help prevent injury to the foot or heel.
      By: Maridav
      Running shoes that promote proper pronation will help prevent injury to the foot or heel.
    • A podiatrist may recommend custom-made orthotics for runners with foot and ankle overpronation.
      By: Monika Wisniewska
      A podiatrist may recommend custom-made orthotics for runners with foot and ankle overpronation.