Ah, ‘running’. As mundane as it sounds, this simple exercise has many benefits.
Aside from being one of the easiest yet most challenging calorie-burning exercises to keep you in shape; it is rewarding and also makes you feel good about yourself. This is due to the fact that running releases endorphins which is a feel-good chemical happening in your brain.
So yes, running helps you feel good physically and mentally.
This “affordable” sport is easy for beginners to keep up with and is just as challenging to master. If you want to safely improve, you’ll have to make sure you start on the right foot.
Aside from the proper running techniques, here are some running tips you might not have thought of when starting your journey as a casual (and eventually professional) runner. To ensure accuracy, these tips are also advocated for by professional Fitness Coach Akashah.
Important to know: If you run with incorrect techniques or even equipment, it’ll lead to risky health injuries such as incorrect breathing as well as straining your entire leg. All of those can cause demotivation as well as serious health problems in the long run.
6 Things You Didn’t Know That Help You To Run Better
1. A proper pair of running shoes
If you’re a fitness beginner, we recommend starting slow with a brisk walk or a light jog. This is important as you’ll need your body to get used to the running action. Slow but sure wins the race!
Once you feel you are used to the ‘fast jog’ movement, you’re ready! Make sure to choose the right pair of running shoes (not your regular walking sneakers).
The right pair of shoes should give your feet enough cushion, protect your ankles and have enough traction at the bottom to grip several types of terrains if you run outdoors. Comfort is of utmost importance as your shoes will help to ease the impact on your knees when running.
2. Proper Running Jersey
We’re living in such a hot and humid country. So it makes sense that your clothing is loose and airy to help your body breathe. To be comfortable means making your running sessions more enjoyable. Who wants to be drenched in their own sweat?
Our recommendation is to wear polyester mesh shirts as they are breathable as well as waterproof which helps you to be comfortable even when you’re sweating profusely.
Another tip? Try to avoid wearing a black jersey as the colour naturally absorbs more heat, which will be more uncomfortable during your runs.
3. Comfortable socks
Remember how we mentioned that it is important your shoes are comfortable? It’s the same for socks!
Because your feet will be in motion constantly and against high impact, proper socks are preferred as they will (a) help your feet to breathe well and (b) prevent scuffs on your toes or even soles. If your feet aren’t comfortable, it can impact your running performance overall.
4. A good warm-up routine with stretches
Remember that “warm-up” means literally “warming up your body” which is waking up your muscles so that it is ready for any action it has to do.
Going back to “taking it slow”; warm-ups are important for any exercise, especially for medium to high-impact activities like running. Without warm-ups and stretches, there’s a higher risk of injuries happening because your body isn’t given time to get used to the movement.
As much as you’re excited to start your fitness journey, know that you should not start sprinting right away. Doing so will likely lead to ligament tearing and such - one of the worst feelings and scenarios ever which affect your mobility. Don’t do it!
A tip here when it comes to stretching; slowly stretch and do not go to your maximum yet. When you feel that your body is used to the stretch, allow it to go further.
Our suggestion is to start slow and let your body get ready before the storm. Usually, 10 to 15 minutes worth of slow jogging plus a running drill should be enough.
5. Foam rollers
Because running will naturally stress the muscles on your calves, ITB, quad and much more, it’s important to take care and not exert the muscles’ limits. You wouldn’t want to tear your muscle hamstrings now, would you?
Having your muscles rolling against a foam roller in between running sessions is a great way to release the tension. When used before running, it increases tissue flexibility as well as promotes better blood flow. If you choose to use it after, foam rollers help with enhancing recovery.
Again, it’s important to take it slow and do brisk walks or light jogs before you do any runs or sprints.
6. Smart fitness watch/tracker
If you’re already practising and utilising the aforementioned tips, then you might need this item to complete your beginner’s guide; a smart fitness tracker.
Using a sports tracker is highly useful to keep you on track with your fitness goals as well as entertain from how far you’ve reached into your fitness journey since you started. They can also give insights into how to improve your sports.
The right smart tracker should not only have a good battery life but also provide accurate tracking and insights into your body's health and stats.
Buy: Garmin Forerunner 255 & Forerunner 955
Garmin is a leading fitness brand notable for its smartwatch offerings. Their watches aren’t just limited to runners but to a wide audience including those involved in aviation, marine and general outdoor recreation. The watches are also known for their accurate tracking as well as GPS technology.
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Whether you’re running to your favourite tracks or for that endorphin-high; the Garmin Forerunner 255 is there to make your fitness journey smoother and a more enjoyable ride.
Overview
To get you accurate insights into your performance and recovery report; the Garmin Forerunner 255 smartwatch utilises advanced metrics and training tools as well as overall health analysis.
One can start their day as the watch sends an analysis of their sleep quality, HRV (heart rate variation) status as well as daily workout recommendations and status. Aside from planning your fitness strategies and connecting to your smartphone, you can also utilise the music streaming app Spotify to make runs a little more bearable.
Need a break from running? Garmin Forerunner 255 also has 30 sports apps in the new HIIT workout mode to let you enjoy a diverse range of workouts.
Details - Garmin Forerunner 255
- Offers an acute analysis of your running status, pace and finish times
- 14 days of battery life in smartwatch mode and up to 30 hours in GPS mode including multisports activity
- Sleek design with 49g weight
- Sweat-friendly materials: Features easy-to-use buttons and a silicone band with a durable Corning Gorilla Glass 3 lens.
- Includes multiple workout widgets that let you plan and strategise your workouts
- Multiple analysis features including Sleep and Respiratory status
Who is this for?
To anyone who needs an extra push or guidance in improving their running, aerobic workouts or just about any medium-high impact sports; they’ll greatly appreciate the Garmin Forerunner 255.
It doesn’t just come with tracking and performance analysis on a clear watch panel; the watch’s interface is also intuitive and overall interactive to keep you active on your toes.
Are you an outdoor enthusiast? While it’s fine to go off-grid for a bit, we understand the worries about being away from the rest of the world for too long.
Your fitness smartwatch should not be one of the contributors to such worries. So how about going all natural with the Garmin Forerunner 955 which offers durability & charging capabilities via solar power?
Overview
First and foremost, what makes the Garmin Forerunner 955 unique is that it is the first of its kind to feature Garmin’s exclusive Power Glass. This technology essentially converts sunlight into electricity and directly onto the watch’s face.
The resulting battery life is a fitness smartwatch with more than 50% extended battery. That totals to an astounding 49 hours worth of your smartwatch in GPS mode.
Speaking of GPS; the watch utilises precise multi-band GNSS positioning. In short, the watch’s GPS technology is able to accurately calculate positioning as well as velocity, cross-checked against time that’s tracked by satellite signals.
Aside from those, the watch offers a colourful, intuitive interface for users to easily look at their fitness progress as well as track their progress optimally.
Details - Garmin Forerunner 955
- Up to 20 days of battery life in smartwatch mode; 59 hours worth of battery on GPS mode
- Swipe through stats and maps with an intuitive, responsive and attractive touchscreen
- Offers full-colour, built-in maps and multi-band GPS for acute positioning and velocity tracking
- Clean design with 52g weight
- Includes multiple workout widgets that let you plan and strategise your workouts
- Multiple analysis features including Sleep and Respiratory status
Who is this for?
For those who can’t help but run into nature with the bare minimum, don’t want to be slowed down by technology or want to go to a full IRONMAN race; the Garmin Forerunner 955 is the one for you. With its lightweight design, intuitive interface and overall accurate analysis of the body, it is truly a craft worth every sportsman’s attention to help improve themselves.
[This post is made in collaboration with Garmin Malaysia.]