Effortless Running

If you like to run, there are some great habits you can incorporate into your routine. Effortless running is all about avoiding injury, reduce or eliminate recovery time between workouts, and have a relaxing run.

Running is one of the best workouts you can do, you do not need a gym membership, weather permitting. All you need are a good pair of running shoes. Make sure your sneakers aren't too tight.

Preparing your body

Eating

It is best not to eat before your run, try to have 3 hours between eating and working out. Big meals before your run can lead to heartburn and stomachache.

Hydrating

The recommended amount of water is 8 glasses a day. If you run regularly, you should drink plenty of water all day long. Be sure to have a glass before your run, and if you will run for over 5 miles, take a water bottle with you.

Stretching/ Warm up

Stretching cold muscles can lead to strains. If you start off your run slowly, stretching is not necessary. You can loosen your muscles with ankle rolls, pelvic tilt, and gently touching your toes.

A good run begins with a positive mindset, and comfortable work out gear. Lace up your sneakers and begin. Grab a partner if someone is available. Start off jogging slowly, shoulders relaxed and elbows bent 90 degrees. If you tilt your body forward slightly, look down you can see your shoe laces, it will give some extra speed. An effortless run is at your feet.


Post Run

Cool Down

Jog to cool down, and then walk. Your muscles need to stay warm to help circulate the metabolic waste from your system. Walk until your breathing rate returns to normal.


Stretching

While you stretch, relax and breath. Be gentle, do not over stretch, if there is pain you can cause a tear or pull the muscle.


Eating

Be sure to eat a good, healthy meal post workout. It is recommended to wait 30 minutes after you workout, this way your body will be settled and better able to absorb the nutrients. A hearty protein meal, or salad are both great post workout ideas.

Re-hydrate

Drink plenty of water after your run. Your body was stressed from the run, and it needs water to function. Take care of your body in between workouts to have a long shelf life of running.

It can be fun and beneficial to keep track of your run. Keeping a journal is a good way to remember your workouts, and improve your speed, or distance.

Things to track in your Jog/Run Journal

Mileage
Average pace
Number of intervals
Aches and pains, where and how you got them
New achievements
Age/type of running shoes
Future goals



Treadmill Running 

We cannot always run outdoors, be it the weather or unsafe roads. If you are an indoor runner, some or all the time, you can still have an effortless run. While treadmill running is a bit easier, it can be hard on your knees. Start slowly. On a treadmill, you are better off at a lower speed and higher incline, this way you have more support for your legs. Always warm up and cool down.


Speak with a doctor before beginning an exercise program. Listen to your body, you know what you are capable of.