Training Tip #1
Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.
You should ease into your running program gradually, getting you running three miles (or 5K) on a regular basis in just two-three months.
Each session should take about 20 or 30 minutes, three times a week. Be sure to space out these three days throughout the week to give yourself a chance to rest and recover. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now, focus on gradually increasing the time or distance you run.
Before setting out, make sure to precede each session with a five-minute warmup, walk or jog. Be sure to stretch both before and after.
Training Tip #2 - Trail Running
Challenge your legs and take your fitness to new terrain. Running or walking on trails will help strengthen your ankles, legs and core. Plus, it keeps your mind challenged as you never know what your next step will be. You might have to leap over a mud puddle, run on an uneven surface, bypass rocks, avoid snakes, or battle hills. Trail running or walking is a great way to test your cardiovascular strength, sculpt your body and get you ready for the Rockin’ The Desert Mud Run. Go ahead and step out of your comfort zone. Embrace the scenery and watch yourself build more strength.
Training Tip #3
Training for a Mud Run consists of more then just running. You need to build muscle, (which will burn fat), and strengthen your core. A great way to do that is by training with kettlebells.
Kettlebells--pieces of strength-training equipment made from cast iron--can be intimidating to someone who is not familiar with how they work. Using kettlebells in your fitness routine can challenge your body and build strength, stamina, endurance and flexibility unlike other pieces of equipment.
Decreased Body Fat
A common fitness goal is losing body fat and inches around the waist, thighs and arms. Kettlebell training offers you the ability to burn fat with high-intensity workouts. Any weight loss program can be difficult to accomplish, but using kettlebells provides a fun and exciting alternative to "normal" workouts that help to keep you motivated. By consistently working out with kettlebells, your metabolism will increase which will result in a decrease of body fat percentage.
Strength Without Bulk
Women as well as men who work out will commonly desire to have strength without the bulky appearance of a body builder. Training with kettlebells is not designed to increase muscle mass but rather to build strength by increasing the amount of lean muscle tissue. Increasing lean muscle tissue results in strength without bulk and a lean-looking appearance. Kettlebells are effective at increasing strength by using full-body functional movements that incorporate several muscle groups for each exercise.
Please do not try and learn to use a Kettlebell on your own, through a DVD, or YouTube. Kettlebell needs to be taught to you by a certified Kettlebell instructor so as to avoid improper form and potential injury.
Training Tip #4
Whether running for fitness, fun, or competition efficiency is key to successful runs and preventing injuries. During training, we often focus on logging in the miles to build endurance as our only form of training, sometimes at the sacrifice of our strength and flexibility training routines. While building endurance is a large component of successful training, failing to train the other parts of our bodies can result in weaker performance and/or injury.
Having a strong core is a key factor in strong running! A strong core is body’s way of translating the power of the legs to propel the entire body forward. Strengthening the deep AB and oblique muscles doesn’t just give you a 6-pack, it stabilizes the core making you a stronger, more agile runner.
Make sure you continue to incorporate strength and flexibility training into your routine!
Training Tip #5
Get Proper Gear to Prevent Running Injuries
Get proper running gear. Shoes are very important. You should be fitted at a specialty runner store to get the right size, shape and model. You need to get the right shoes for your foot type and running gait.
Rest Between Workouts to Prevent Running Injuries
One of the most common mistakes runners make is they go out too far, too long and run too fast. Build up slowly and remember to get plenty of rest in between workouts. When you first start running, it's good to run every other day, so you have a day off in between runs to give your muscles and joints a break. Regular strength training also helps prevent injuries, since many running injuries are caused by muscle weakness or imbalance. Even 30-45 minutes of functional/cross training two or three times a week can make a huge difference. (Note: Studies have shown stretching does not prevent running injuries.)
Be Aware of Surroundings to Prevent Running Injuries
And finally always be aware of your surroundings when running. If you listen to a music player, keep it on low volume, you still need to hear what is going on around you. Watch for cars and always obey traffic signals. Watch your running surface. Look out for roots, rocks and ruts. This can cause you to fall and result in injury.
Have a Podiatrist Analyze Feet to Prevent Running Injuries
Now here's a tip that most people don't think about. Get your feet examined by a podiatrist or medical doctor. They can analyze your feet and correct any bio-malfunctions that are apparent. A sore hip after running might just be caused by your foot.