The Truth About Gender-specific Workouts
There’s no doubt that running offers a great all-around workout. And whether you’re looking to get out and pound the pavement to add a little variety to your workout regimen or you’re training for your first marathon, it's essential to establish good habits right out the gate.
With a little preparation and keeping in mind a few crucial tips, you can maximize your runs and make sure that you stay injury-free.
It’s common to be excited once you’ve made up your mind to try something new. But pushing yourself too hard too quickly can backfire when it comes to establishing a running routine. Ease into your runs if you're new to running or coming back from injury by taking a little at a time and then adding on more distance and speed as you acclimate.
Likewise, it’s also essential to make sure that you properly warm-up before hitting the road to avoid injury and establish your mindset.
One great way to prepare your body for your run and to support your joints, bones, and ligaments is by adding collagen into your supplementation program. BELDT’s Collagen Peptides can help fend against joint pain and help facilitate muscle recovery.
Carb and protein-heavy meals, as well as certain supplements, can help you prepare for and recover from a hard run. Make sure you give your body the nutrients it needs to function at peak performance.
Supplementation pre and post-workout and throughout the day can also help fuel your body correctly, so it performs at its peak. One excellent option is SKALD, which offers an energy boost while delivering respiratory support to maximize performance.
Want to maximize your form and your running output? Your success relies on your core. A strong core can help protect your body from injury and stabilize it so you can better fend off injury. Studies have shown that runners who regularly exercise their cores enjoy greater gains in their running speed.
To avoid injury and maintain your motivation, it's essential to pay attention to your body and give it regular rest. Pushing through injury is a great way to agitate injuries further, and pushing your body regularly to a state of fatigue can lead to illness and mental fatigue. Build in rest days, and balance out more challenging runs with a lighter running workout to let your body recuperate and your muscles recover.
Your shoes can make or break your running success. Signs of a bad pair of shoes can include foot pain and injury to your feet and joints. Do your research on what type of shoes are best, and consider talking to a shoe fitting specialist who can make recommendations that will suit your running style and foot shape and structure. With the right pair of shoes, you will enjoy longer runs with greater output and less pain.
If you're new to running, keeping the above points in mind can help you avoid making these mistakes and prevent them from becoming bad habits. If you're a seasoned runner, it's not too late to break yourself of these habits, either. Simply being in tune with your body and your actions is the first step in trying to break yourself of them. Similar to other types of workouts, it's important to be conscious of your body while running, too, so you can make adjustments and maximize your success.
 Byars, A., Gandy-Moodie, N., Greenwood, L., Stanford, M. S., Greenwood, M.,. (2011). An Evaluation of the Relationships Between Core Stability, Core Strength, and Running Economy in Trained Runners, Journal of Strength and Conditioning Research, 25, S88-89. doi: 10.1097/01.JSC.0000395720.07117.08