Tips For Month Of Running Every Day
We asked Koach Kesta to give you some simple advice as you approach Run Ranger Run. A month of running every day, or being intentionally active, can be intimidating. GallantFew is fortunate to have friends who offer to lend their advice. Kesta is a certified health and running coach and a proud granddaughter/cousin of veterans. For more Koach Kesta resources visit her site.
What You Need To Know
Advice from a Coach – (submitted by Koach Kesta)
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 because I am a coach and know better but even coaches get hurt. Injuries can make us better runners by learning from them.
What does a runner possibly need?
A few items a runner can use are:
- proper fitting running shoes
- sports bra
- foam roller (Roller Stick)
- compression socks (Check these out)
Shoes should provide you enough 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 even slightly uncomfortable you should try another pair. Find a running store where they can properly fit you, the time it takes is worth it.
Ladies, you need a bra that supports you in every way. Your breasts should not move. If they do move 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.
Properly warming up with dynamic stretches (squats, butt kicks, toy soldiers, etc.) helps prepare the body for exercise. Follow the run 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. Runners 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. The more flexibility you have, the stronger your core muscles, the better runner you will become.
Listen to your body
The greatest advice I can give you is to listen to your body. Whether you run four days a week or every day, listening to the messages your body is telling you are important and should not be ignored. Yes, you will feel tight or tired to some degree; however, if you have pain for several days that is different and should be checked out.
One more important factor—HAVE FUN! If you are not having fun, you won’t stay committed to running or any exercise. Happy running!
Koach Kesta is a Run Ranger Run participant and loved what she was seeing in social media about Run Ranger Run and GallantFew. Do you have questions for Koach Kesta? Looks her up on Instagram @KoachKestaWellness.
Do you have advice you want to share? We want to hear from you. Send us a message through this post.