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A quick guide to common running terms and phrases you’ll hear in the running community. Basic Running Terms Base Miles: Easy-paced runs that build your aerobic fitness foundation. Cadence: The number of steps you take per minute while running. Cross Training: Non-running activities that complement your running fitness. Easy Run: A comfortable-paced run where you … Read more
Getting outside for a run can be amazing, but safety should always come first. Essential Safety Gear Reflective Clothing – Wear bright colors during day runs and reflective gear at night ID and Emergency Info – Carry identification and emergency contact details Phone – Keep a charged phone for emergencies Road ID or Medical Alert … Read more
Running with proper form not only boosts your speed and endurance but also prevents common injuries that sideline many beginners. Let’s break down the key elements of good running form that every new runner should master. Head and Upper Body Position Keep your head level and gaze forward about 10-20 feet ahead Relax your shoulders … Read more
Finding the right running shoes is key for both comfort and injury prevention when starting your running journey. Understanding Your Foot Type Your foot’s arch type – low (flat feet), neutral, or high – helps determine which shoes will support you best. Quick Arch Test: Wet your foot and step on a piece of paper … Read more
Setting clear running goals helps transform casual jogging into purposeful training. Types of Running Goals Distance goals focus on gradually increasing your weekly or monthly mileage. Time-based goals target specific race finish times or pace improvements. Performance goals aim at achieving particular rankings or qualifying times. SMART Goal Framework for Runners Specific: “Run a 5K … Read more
Good nutrition forms the foundation of your running performance and recovery. Pre-Run Nutrition Eat a light meal 2-3 hours before running to maintain steady energy levels. Toast with banana and peanut butter Oatmeal with berries Greek yogurt with granola Small bowl of rice with lean protein Hydration Guidelines Drink 16-20 ounces of water 2-3 hours … Read more
Training for running requires a structured approach that builds endurance and strength while preventing injury. Getting Started with Running Training Before starting any running program, invest in proper running shoes fitted at a specialized running store. Start with a 5-minute walking warm-up Begin with run/walk intervals (1 minute run, 2 minutes walk) Gradually increase running … Read more
Building endurance takes time, patience, and a structured approach that gradually increases your running capacity. Starting Your Endurance Journey The key to building running endurance safely is following the 10% rule – never increase your weekly mileage by more than 10%. Week 1-2: Alternate between running and walking Week 3-4: Extend continuous running time Week … Read more
Starting a running routine can transform your fitness journey, and this quick guide will help you take those first steps safely and effectively. Getting Started with Running Before lacing up your shoes, check with your doctor if you have any existing health conditions or haven’t exercised in a while. Essential Gear Running shoes – Visit … Read more