[轉載] Beginner Tips to Becoming a Runner

轉載一篇關於成為跑手的提示


http://fantashak.wordpress.com/2009/07/20/beginner-tips-to-becoming-a-runner/

If you are ready to start running, you need to know a few things before you get started. There is more to running than just throwing on your running shoes and taking off down the street. Here is a list of tips to help you run smarter.

Running gear:

• Invest in actual running socks, they will prevent blisters and help your feet breathe more
• Women, wear the right fitting sports bra
• Buy the running outfit that you look and feel good in to stay motivated to run

Motivation tips:

• Sign up for a race to keep you motivated and focused on a running goal
• Everyday you run, everyday running gets easier
• Don’t compare yourself to others, focus on yourself and your accomplishments

Nutrition tips:

• Keep hydrated, aim to drink 2 liters of water daily
• Eat within the first hour after your run for better recovery

Prevention Tips:

• Increase your millage no more than 10% a week
• Mix up your running surface, switch up asphalt for trail running
• Ice any pains right away but no longer than 20 minutes total
• Keep toe nails short to avoid cramped toes

Safety tips:

• Stay alert while listening to music on your runs, be aware of your surroundings
• Run facing traffic
• Always carry ID

Shoe tips:

• Try shoes on later in the day when your feet are swollen
• Buy good fitting running shoes

Training Tips:

• If your breathing becomes labored, slow down or walk until you feel comfortable again
• Start runs slow and short to avoid injury
• Set realistic, obtainable goals
• Four laps around a high school track equals 1 mile

Keeping these tips in mind, you will enjoy your runs more and reach your running goals with more ease!