I have been running for 14 years and hope to run until I am 70 years old. I have learned a few things over the years after making many mistakes. I have spent most of my running years outside, but since having kids it is more convenient to just run on my treadmill.
1. Make a goal. How much time do you have? How much energy do you have? How many miles do you want to run? Know what you did last time and improve on it.
2. Start really slow. This is your warm up, this will help prevent injury and let your body work into the idea of running. I start with a fast walk, then a slow jog for about 10 minutes. It allows my heart to catch up to my legs.
3. I run in 5 minute increments. I love to have goals from big to small. It keeps me focused. After my warm up, I start to increase my speed and run at that pace for 5 minutes, then increase it again until I get to my goal pace.
4. Once I get to a comfortable pace, then my I switch to 10 minute increments. At those 10 minutes, I take a quick drink of water, stretch, catch my breathe and jump back on the treadmill. My little breaks last about 15 seconds.
5. Stretch as you go. I never stretch when my muscles are cold. Once they are warm, I stretch multiple times during a run. If it feels tight, stretch it.
6. If you get bored quickly, try changing the incline or do some sprints to mix things up.
7. Don't let your breathe get away from you. If you can't breathe, then your pushing yourself too hard. Take your time getting to a pace that gets your heart rate up to 75 to 80% of your max heart rate. Slow down and work your way back up.
8. Relax your arms! There is no need to run like Rocky, as if you are about to punch something. Let your arms rest and hang naturally at your sides. The only time I pump my arms is when I am taking on a hill and need an extra boost. Other than that, they should be at about a 90 degree angle.
9. Don't get sloppy because you may get hurt. If my pace is too fast, I may start to get a little sloppy and my heart rate will start to rise. This is my body's way of telling me that I am going too fast and that I need to slow it down. Listen to your body.
10. Cool down like you warmed up... Slowly! Once again, I change my pace and open my stride as I cool down.
11. Finish on a good note and positive thoughts. If you get off and you feel beat, will you want to run again soon? With a slow cool down and some good stretches, feel proud of yourself and review what you accomplished. I love to finish with a smile.
What I do:
My goal is 60 minutes and 5-6 miles.
The first 10 minutes are my warm up on a 10% incline at 3.5 - 4 mph pace.
Lower the incline to 2.5%
The next 5 minutes at 6 mph.
Then 6.5 mph
Then 6.8 or 7 mph
I will try to stay at 7 for the next 30 minutes.
At 50 minutes is when I start to come back down and slow my speed.
Done, and feeling good about myself!
