If you’ve made the decision to start running in 2024 — whether your goal is a full marathon or a few laps around the neighborhood — there are a few steps to consider taking before you strap on those shoes and head toward the finish line.
MAKE A SCHEDULE Try to aim for at least 10 hours of training per week, including three days where you run and two or three days of other physical activity such as cycling or strength training. To avoid exhaustion, be sure to include at least 1-2 “rest” days per week.
SEEK QUALITY SNEAKERS Feet come in a variety of widths and sizes, so visit a specialty running store to find perfect-fitting sneakers. These may come with a hefty price tag, but there are no shortcuts for comfort and support while running long distances.
STICK WITH WATER Avoid sports drinks that are loaded with preservatives and sugars. You can’t go wrong with the hydrating power of water. As a rule, try to consume at least 6-8 ounces of water for every 20 minutes you run. Proper hydration after the run is also vital.
GO ONLINE Many websites have training guides for various skill levels or different types of races. Look for apps that can take you through day-by-day workouts to get you ready to run.
NUTRITION Filling your body with the proper amount of fuel can help ensure finish-line success. Load up on quality carbohydrates, such as beans, peas, whole-wheat pastas, whole-grain cereals, apples, brown rice and root vegetables. Protein also plays an important role in a runner’s nutrition, so fill up on lean meats, fish, eggs, low-fat dairy, peanut butter and soy protein sources, as well. By following these general rules, you’ll be able to focus on achieving your goals and enjoy the thrill of finishing the race. Find more tips for a healthier lifestyle at eLivingToday.com.