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Maximize your run
All it takes is a few adjustments to avoid injury and get the most out of your runs. Here are some tips: Lace up Feet expand during exercise, so get a running shoe that allows for this (typically aim for a size 0.5 to 1 size larger). You also need to figure out how much you pronate (rolling your foot inward when it hits the ground). This will determine the type of sneaker you need. Also, make sure you replace your running shoes every 300 to 600 miles. Stretch it out Warm up your muscles...
Maximize your run
All it takes is a few adjustments to avoid injury and get the most out of your runs. Here are some tips:
Lace
Feet expand during exercise, so get a running shoe that allows for this (typically aim for a size 0.5 to 1 size larger). You also need to figure out how much you pronate (rolling your foot inward when it hits the ground). This will determine the type of sneaker you need. Also, make sure you replace your running shoes every 300 to 600 miles.
Stretch it out
Before stretching, warm up your muscles with a five-minute jog. Then gently stretch your calves, quads, and hamstrings, holding for 30 seconds each. Once you've loosened your muscles, start with a slow jog and gradually increase your speed and stride length.
Recharge your batteries
Never start a run hungry; you will burn out completely. About an hour before your workout, eat something light but still high in carbohydrates (aim for around 150-200 calories). Not sure what to eat? Try a banana, a peanut butter bagel, or an energy bar.
Step to the right
Running uses every muscle in your body, so form is very important. Your arms and hands can take a lot of tension if you don't focus on keeping them relaxed. Try pretending you're holding a potato chip in each hand - this will keep you from cringing. Keep your shoulders relaxed and maintain a steady stride (your feet should stay under your body as you run).