Running season is here in Fargo! Here are 5 tips to help you get back into running after a long winter.
5 Steps to Become a Better Runner
1) Start Slow
I know you are anxious to get back into running, but be sure to have a plan that fits your current ability level. When someone decides to train for a marathon, they don’t start out by running 26.2 miles on the first day. Select a distance that you can comfortably cover, and slowly bring that volume up. For someone just learning about running or getting back into running I recommend starting out with a 20 minute walk a few days a week. For a beginner, a sample program would look something like 20 minutes, run 1 minute, walk 90 seconds. For an intermediate it may look like 2 miles 3 days a week. For advanced runners there are several different variations and programs to get the volume you need. After you get more comfortable with your baseline you can start to add volume by adding in an extra day of running each week, or adding miles to one of the days. Be sure to stay with this new volume for a few weeks to allow your body to adjust, that way you will be able to recover in time for your next run.
2) Warm Up & Cool Down
It’s easy to just jum right into a run and think “I’ll just warm up as I go.” Thats not the best plan, you wouldn’t load up the bar with your 1 Rep Max squat without any warm up, and you shouldnt do that for running either. A good warm up for running that wont add much time to your workout is 5 minutes of stretching, followed by 5 minutes of walking leading into a light jog and eventually into your running pace. A proper warm up is critical to preventing injuries. Cooling down can be just as important to your injury prevention as your warm up. A proper cool down gradually brings your body back to its pre-exercise state. A good cool down can be as simple as a 10 minute walk at the end of your run followed by 5 minutes of stretching. The extra time is well spent on a proper warm up and cool down.
3) Explore the Area Parks
There are several parks in Fargo that offer great running opportunities. Believe me, a run is much more enjoyable when the scenery consists of more than your neighborhood block or city buildings. Check out an interactive map of Fargo Parks. My personal favorite is any of the trails along the Red River, as long as they are not under water of course!
4) Be Consistent
It is extremely unlikely to set out and be an all star runner on your very first day. Determine what days you can work running into your schedule. Make a plan and stick to it! No mater where you are on your running journey, a dedicated plan that you are consistent with will get you where you want to be. If your goal is to run a marathon or a 5k or even just to get outside you have to commit. Be sure to warm up and cool down each and every time you run. If the weather stops your run try your best to fit it in another day. A good way to make sure you stay consistent is by telling your self what you DO want to do instead of what you don’t want to do. Instead of “I don’t want to go for a run today because it’s raining.” Tell yourself “I feel like doing extra recovery today so that I can run more on Saturday.”
5) Find a Running Partner
Finding someone to run with can be great fun. You can hold eachother accountable and challenge one another to push toward your goals. There are several members around our gym who would be willing to help you find a running buddy. Another great resource is Beyond Running, not only can they help you get all of the apparel and shoes you may need, they are extremely knowledgable and will point you in the right direction when it comes to finding running groups as well as some advanced tecniques to improve even more.
If you found this blog helpful, leave us a comment with your running plan!
Jordan Halvorson is a coach at Crossfit Icehouse who believes that the scientific principles of strength training and the mindset behind personal growth can be applied to everyone to make their lives better. He is also a barbell addict.