Happy Monday everyone! How is your running process going on? Have you already started? If not, let me help you with that. That’s why I am here in the first place. In case you missed the first two episodes, here they are Episode 1 and Episode 2 .
Now before I go any further with today’s tips, I’d like to share with you again 5 random motivational comments left by you guys on social media. I must admit I love reading them all. So thank you for sharing the love with me (and please keep sharing it!).
Anna – “You are such an inspiration.”
Peter – “Hey Cris, I just wanted to thank you for writing those motivational posts. Last week, I decided to go back to my running habits. I’m still a beginner, but you got me moving. So THANKS again!”
Lukasz – “The only person able to motivate me to get up early on Saturday and go running. Thank you, it was a lot of fun.”
Olga – “Thanks to you, I am now back on track with my running routine. BIG thanks again.”
Lucy (who sent me a picture of an absolutely beautiful pair of running shoes) – “Saw these and thought of you running.”
3 Beginner Running Tips You Need to Know
1.Drink up water
You must have heard this before – “If you don’t go to the bathroom within an hour of getting up, you are likely not well-hydrated”. Now that’s very true. Drinking water is essential to your running performance (and not only) and can prevent headaches, muscle cramping, and fatigue that occur when your muscles dry out.
What should you do?
If you prefer short runs in the morning, you should try to drink a glass of water at room temperature (big one, please) first thing when you get up. In case you go for longer runs, I highly recommend you take some water with you or at least stop by a shop and do yourself a favor – buy water and drink it up.
As you can see from the picture above, last Saturday I went for a run and completely forgot to grab my bottle of water on the way out. I guess I was still sleeping … :)) So after running about 12 km on a hot day, I had to stop by a shop and buy myself one. Oh, believe me, that was a smart decision. Not that I am taking always smart decisions, but running seems to help me with that too. :)) You see, so many reasons to love running.
If your next question is – What means to you a long run – stop right here. This time, you are the one who gets to decide that. Basically, it all comes down to your endurance and strength. In my case, a long run means over 20 km.
Advise: Drink water like no one is watching. Seriously! Here is a great article on water benefits – 6 Reasons to Drink Water.
2.Change your path
“Running is boring” – I think I heard this one from my non-runner-friends at least a hundred times. Really??? Well, I guess everything seems boring when there is no love, no imagination, no desire at all.
But if you happen to like running, try varying your runs in terms of length, pace, intervals, and path to have a more enjoyable experience. I personally love switching up my path every week. This way, I keep my muscles guessing and continuously strengthening.
Advise: Next time you go running, just change it up and have fun! :)
2.Timing is important
It makes sense that because of the heat and humidity, most people avoid summer as their favorite season for outdoor exercise. Am I right? But doesn’t have to be this way. If you avoid running in the hot mid-day sun, then you should be on the safe side.
Of course, I did it and not just one time (that was a bad idea). Therefore, my advice is – don’t do long or higher-intensity runs during the heat of the day. If you must run at midday, go ahead and pick paths with shade. As a general rule, start your run slower than you usually do. If you’re feeling good halfway through, it’s okay to keep running. And drink water!
Advise: Summer does have a lot going for it. More daylight before and after work means more time to get outside. In my opinion, it’s easier to be more active in the summer, so your fitness level is higher.
And NOW on with today’s story
Meet Bob Becker, a 70-year-old, who reached the 14,505-foot summit of California’s Mount Whitney, the highest point in the continental United States. But the funny thing is that he discovered the passion for running at age 57, when he ran his first marathon. And not just any marathon, but he qualified for the Boston Marathon.
Read his story here – How 70-Year-Old Bob Becker Ran a Badwater Double.
Did I motivate you to go out for a run? Then please leave a comment below and share a picture from your run on Instagram or Facebook or Twitter with both hashtags – #mondayrunningmotivation & #cookitfit. I’d love to see them!