Beginning Runner Advice

Many beginning runners want or need advice on how to begin, what kind of shoes to wear, how often to run and how far, etc. But as Gina Kolata writes for the New York Times, sometimes finding good unbiased advice can often be a chore in and of itself.


Researchers who have no financial ties to running programs or shoe manufacturers say that most of those complications are unnecessary and some of the advice is even risky, because it can make running harder and can increase the chance of injury. 

Read More: For Beginning Runners, Advice Can Be A Hurdle

To run in or out? That is the question.

Chances are if you are reading this blog, you incorporate running into your cardio routine.






Running is the most common and by far the most popular form of general cardiovascular exercise. However,in overcrowded urban areas, many people have substituted outside free or track running with running indoors on a treadmill. Both have their ups and downs, but which one is for you?



Don't know? That's okay. We've broken it down for you.

Treadmill

The Good: Treadmills have much better padding than concrete or asphalt. Any type of running related injury, such as shin splints, is extremely unlikely with a treadmill. A run on a treadmill will likely not leave your knees killing you the next day. Since treadmills have fully adjustable speed and incline, you have many, many options. With a treadmill, you also never have to worry about the weather preventing you from running.

The Bad: Unless you go to a gym, treadmills are expensive to buy and maintain. Treadmills don’t have the psychological benefits of free running outside. Users have reported that treadmill running can be monotonous as well. Lack of exposure to outside running can actually weaken tendons and joints from under-stress, making them more prone to injury should you transition to outside running. Long term treadmill use can actually affect proper running stance, as decreased wind resistance causes treadmill runners to stop leaning forward, and causes an overly bouncy form.

Outside Running
The Good: Outside running is a great way to get outside and get some fresh air. Outside free running is a great stress reliever, and has shown to have numerous psychological benefits. While for some it might be bad, the added stress on the legs in outside running helps condition them, so you can become a better overall runner. If you are training for a race or a marathon, outside running simulates those conditions far more effectively than a treadmill. Also, a treadmill only simulates real running, whereas actually running gives you the full health benefits
The Bad: Injuries, Injuries, and Injuries! Outside running, especially for beginners carries a much higher risk for injury than a treadmill. Especially if you are running on terrain with changing slopes, uphill and downhill, you have a higher risk of developing shin splints or joint pains. Also, running outside under the sun or in hot weather, especially for beginners, leaves you more prone to sunburn or heatstroke unless you take proper precautions to stay covered and hydrated.

What does it come down to? Personal preference.

Consider the benefits and risks of both the track and treadmill and identify your needs: Are you training for a marathon? Or maybe you just want to work out? Do you have financial limitations?


Wanna know more? Read more!
http://sportsmedicine.about.com/od/tipsandtricks/a/treadincline.htm
http://www.treadmill-online.com/home/treadmill-guides/facts/treadmills-advantages-and-disadvantages.htm
http://running.about.com/od/treadmillrunning/f/treadmillrun.htm

May is National Runners Month!

Since May is National Runner's Month, we at Element Fitness thought we'd take some time to go over some of the Most Commons Running Mistakes made by new runners so you can avoid them and run happy and healthy!

Mistake #1: Wearing the Wrong Shoes
The problem: Wearing the incorrect shoes or old running shoes can lead to injuries.
The solution: Make your way to a specialty shoe store that has knowledgeable salespersons who can help you evaluate your foot type and running style.The sales people will determine whether you're an overpronator, underpronator, or neutral runner,and make shoe recommendations accordingly. When you do get your hands on the "right" pair of shoes, be sure to replace them every approximately 350 miles. Also, alternate your shoes -- they'll last longer when you allow them to decompress and dry out between runs.


Mistake #2: Too fast, Too much, Too soon.
The problem: Many people that are new to running make the "too fast, too soon" mistake. In this case, more is not better. As a result, they often develop problems associated with overuse sucha s shin splints, ITB or runner's knee.
The solution: Take it slow! Early on your development, be conservative aout how much, long and often you run. Also, pay attention to your body's aches and pains. If it gets worse, its a sign that you should stop for a while. Don't try to be a hero and run through pain. Lastly, take at least one full day off exercise every week. Those rest days are important to your body's recovery and injury prevention.


Mistake #3: Bad Form.
The problem: Some runners have a tendency to swing their arms side to side, inhibiting their ability to breathe properly and causing them to slouch. While some hold their hands to their chest, causing tightness and tension in their shoulders and neck.
The solution: Really try to keep your hands at waist level, just ever so lightly brushing your hip. With your head up, back straight and shoulders level, keep your posture straight with your arms at a 90 degree angle, holding your elbows at your sides. As the run progresses and you start to feel tired, don't slouch. Instead, poke your chest our and imagine there's a shelf holding your chin upright.



Mistake #4: Not Staying Hydrated.
The problem: A lot of people underestimate how much fluid is lost during runs and exercise. They avoid drinking because they're worried about getting "side stiches"and as a result, they experience dehydration which can be extremely detrimental to your health and performance.
The solution: Pay attention to how much you're drinking before, during and after exercise. As some basic guidelines; Try to drink 16-24 oz. of water before your run, take in 6-8 oz. every 20 minutes during your run, and drink 20 to 24 fl oz. of water for every pound lost after you're done with your workout.

Mistake #5: Not Keeping Yourself Properly Fueled.
The problem: Many people tend to underestimate the importance of nutrition for both their overall health and exercise performance. When and what you consume before, during and after your runs can have a huge effect on your body's abilities and performance and recovery.
The solution: An hour and half before your run, try eating a light snack or meal. Things low in fat, fiber and protein but high in carbohydrates works the best. Try a bagel with peanut butter, an energy bar or banana, or cold cereal. To avoid mid-run bloat, avoid things that are high in fiber, rich or high in fat. Also, to breed healthy muscle building, try to replenish energy as quickly as possible after a workout. As a basic rule of thumb, keep your post-workout food to a ratio of 1g protein per 3g of carbs. Try: A PB&J, yogurt smoothie, or chocolate milk.

Happy Running! And we hope to hear you've joined in on National Running Month!


** Do you have an idea for an article, have questions or need advice? Please write us at elementfitnessny@gmail.com! Subject: Blog

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