Getting Started - Deepstash
How To Start a Running Habit

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Proper running form

Tips for staying motivated

Importance of rest and recovery

How To Start a Running Habit

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Getting Started

Getting Started

  • Invest in Shoes and Gear. Visit a specialty running store to get fitted for the best shoes for you and check out gear such as running shorts, tops, or tights made of wicking fibers.
  • Stay Safe. Do a warmup before you start, like a walk or an easy jog for 5 min.
  • Follow running safety advice, such as going against traffic when running on roads. Always carry some form of identification with you.
  • Use the Run/Walk Method. Start with running for one minute, then walk for one minute. Try to increase the running intervals over time.
  • Make It Manageable. Keep a conversational pace during each workout. If you can't speak in a full sentence, slow down. Breathe through your nose to get enough oxygen.

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Types of Running

  • Road Running: running on paved roads, paths, and sidewalks.
  • Treadmill Running: easier than outdoor running and can be gentler on your joints.
  • Racing. Road races can vary from 5Ks to half or full marathons or even ultramara...

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Race Training

  • 5K. This is a great race for beginners. Seasoned runners also participate in these races at a very fast pace.
  • 10K. When you are comfortable running a 5K, the next step is a 10K.
  • 10 Mile. This type of event is challenging b...

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Hot Weather Running

  • Light loose gear will help your body breathe and cool down.
  • Use water in and on your body to cool you down during runs. Splash cold water on your head, back of your neck and under your arms.
  • Don't push your pace in hot and...

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Benefits of Running

Benefits of Running

It is never too late to start running. Many take up this sport in their 50s and beyond. To start, you only need a good pair of running shoes and a desire.

Running is a very effective way to build cardiovascular endurance and increase mental toughness. It is an excellent stress reliever and...

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Cold Weather Running

Cold Weather Running

  • Dress in layers. Start with a thin layer of wicking material, a middle layer of polar fleece and an outer layer of nylon to protect against wind and rain.
  • Cover your head. Wear a hat to help prevent heat loss, and gloves and warm socks if needed.

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Cross-Training

Cross-Training

Your running should include more than just running.

Mix other activities like cycling, swimming, skating, aerobic exercises or strength training to help avoid getting burned out.

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Good Running Posture

Keep your posture upright, head lifted, back should feel tall, and shoulders level. Keep your pelvis neutral and your hands relaxed. Let your arms swing from the shoulder joint.

As runners get tired, they tend to lean forward or back at their waist. Their shoulders may sta...

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Running Nutrition

Running Nutrition

Eating anything you want may lead to weight gain after a few months of regular running. Instead, focus on a healthy balanced diet.

  • Eat something light that is high in carbohydrates 2 hours before you start running.
  • If you're going to run longer than 90 minutes, ...

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Hydration

  • You should drink before, during and after your runs. Drink when you feel thirsty.
  • As a general rule, you should drink four to six ounces of fluid every 20 minutes during your runs. Faster runners should increase their fluid intake to eight ounces e...

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Motivation

To keep up your motivation:

  • Join a running group to help you when you face challenges.
  • Consider running with music
  • Keep a running journal
  • Fill your personal spaces with motivational running quotes.

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Monitor Your Footstrike

Monitor Your Footstrike

  • *If you are a toe runner, your calves will get tight and you could develop shin pain.
  • If you land on your heals, you are usually taking steps that are longer than they need to be. It wastes energy and may cause injury.*

Try to land on the middle of your foot, then ro...

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fio_yii

Avid food geek. I love running, coffee and waking up early.

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How to Increase Your VO2 Max (cont.)

How to Increase Your VO2 Max (cont.)

VO2 max is like a muscle of its own. If you run at the same easy pace for the same amount of time every day, you won't get faster or better at running. 

Instead, try adding intervals to your run. For example: 

  • Run fast for one minute
  • Jog slowly f...

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