1) Stick to the trails and specific paths for runners if you can. You’ll avoid dodging obstacles like traffic and walkers. Plus, if you run on grass or dirt trails rather than hard concrete, you’ll get more shock absorption and therefore less strain on your joints. If there aren’t any running trails nearby, try taking the back roads with less traffic to avoid inhaling too much car exhaust. Your lungs will thank you!
2) Swim upstream! Run against traffic so you ensure that both you and drivers on the road see each other. When you’re running in the evening, play it safe by wearing reflective gear so others can see you.
3) Find a steady pace and keep moving to maximize your workout. Do the talk-test. Run at a pace at which you can talk to someone and you aren’t gasping for each word. Avoid frequent stops on your run to burn more calories – if you hit a red light or busy traffic, turn and head in a new direction instead of pausing. Most importantly, remember to be aware of your body and know your limits.
4) Run with a buddy or two. Whether you’re running in a big city or a small town, stay safe by running in numbers or at least letting someone know your running route. In addition to being a good safety practice, running with a pal will help both of you keep each other motivated and accountable!
5) Stretch to prevent injury. But remember to only stretch warm muscles. That means you’ll need to march in place for a few minutes before doing stretches for your hamstrings, calf muscles and your lower back muscles which can all feel tight before a run. Devote 5-10 minutes before and after your run to stretching to maximize your performance.
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Running is one of the best ways to burn calories and get your heart pumping! Combine 30 minutes of cardio with strength training workouts to get your body in shape and lose weight. For more tips on running and other exercise ideas, check out advanced exercise strategies designed for your specific exercise personality!
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