A Month Of Logging Miles Every day, What You Need To Know– Advice from a Coach
Submitted by Kesta Smith – firstname.lastname@example.org
I am a Certified Running Coach and I received my certification through the Lydiard Foundation. Injury prevention is important; however, injuries can and do happen. I have been blessed in many ways through running including the injury factor. Yes, I have been injured; however, the injuries I have dealt with did not sideline me for lengthy periods of time. How is this possible? I include cross-training, stretching, foam rolling, etc. in my training plan. When I have been injured, it was frustrating; however, I listened to my body and let it heal. Injuries can make us better athletes by learning from them.
If you have not been exercising on a regular basis or are just getting started, take it slow. Some miles are better than no miles. Remember our miles count regardless of how we accumulate them. Perhaps running every day is not possible for you, try every other day. On the days you do not run then swim, bike, walk or row.
Properly warming up with dynamic stretches (squats, butt kicks, toy soldiers, etc.) helps prepare the body for exercise. Follow the activity with stretching and foam rolling. Our muscles get tight due to the lactic acid that builds up from a workout, you need to release it. Athletes tend to overlook this part in their training but they shouldn’t. Take the time to stretch and foam roll, your body will thank you later. You may want to include some type of Yoga or Pilates to improve flexibility and core strength. The more flexibility you have, the stronger your core muscles, the stronger an athlete you will be.
What does a runner need?
A few items a runner can use are proper fitting running shoes, sports bra, a foam roller, and compression socks. Find a running store where they can properly fit you for shoes, a bra, or both. Shoes should provide you enough toe room so your toes splay out properly, the heel should not slide up or down, and they should feel good when you first put them on. If the shoes feel uncomfortable at all, try another pair. Ladies, you need a bra that supports you in every way. Your breasts should not move if they do injuries could be in your future. Compression socks soothe your legs. Your legs can become tired and tight; the compression increases the blood flow easing tightness and pain.
Listen to your body
The greatest advice I can give you is to listen to your body. Whether you run three days a week or logging miles every day, listening to the messages your body is telling you are important and should not be ignored. Yes, you will feel tight or sore to some degree. If you have pain for several days that is different and should be checked out by a physician.
One more important factor—HAVE FUN! If you are not having fun, you won’t stay committed to any exercise.
Kesta Smith is a Run Ranger Run community ambassador and certified running coach.
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