How much confidence does that title give you in what you’re about to read? Well before you hit the back button, I assure you that the following tips and suggestions, while not a replacement for professional medical advice, are nevertheless backed up by research, experience, and common knowledge. I’m simply stating the fact that I’m not a professional runner.
The Red Rock Relay is quickly approaching and we – the runners of Team BlenderBottle – are starting to feel the heat! With 38 days, 16 hours, 49 minutes, and 17 seconds ‘til race day (as of this writing, that is), the feet are pounding, the sweat is dripping, and, well…the knees are hurting just a bit.
Through my training, I’ve come across some valuable tips that just might help those of you who want to follow our heroic examples and start running a bit yourself. If you’ve got any suggestions, please add a comment below!
The Basics:-W.S.R.C.S. The useless acronym above stands for Warm up, Stretch, Run, Cool down, Stretch. (You see – it would have been too long of a heading had I not shortened it). My point and focus here is the order in which you do these:
- Warm Up: Many people think that they should stretch long and hard before they run. While stretching is important, you need to make sure your muscles are warmed up and “expecting” to be used before you stretch them too hard. Lightly jog for a few minutes before stretching to get the blood flowing.
- Stretch: Once warmed up, stretching will be easier and far more effective.
- Run: This one should explain itself – just put one foot in front of the other and steadily increase your pace.
- Cool Down: After you complete your run, don’t just take a seat and pat yourself on the back! Instead, slow your pace down gradually and give your body a good 5 minutes (at least) to cool down.
- Stretch (Again): Once you’ve cooled down, take plenty of time for some final stretches. Skipping this part will ensure automatic “you ran long and hard” reminders throughout every physical movement you make for the next few days. You won’t enjoy them.