Stretching and Hydration
Injury prevention is a key to happy running. Proper stretching, hydration and good running shoes are all important. Here are just a few things to consider…
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Alternating running with walking is a great start for beginners
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Increase running time (or distance) no more than 10 percent per week.
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Your form must be relaxed. As Joe Henderson puts it in his Fitness Running book, “Running with tension is like driving a car with it’s brakes on, causing you to work harder while going slower.”
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It’s not impolite to mention to someone you know that they appear to be limping.
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Cross-training is good for runners of all levels, so consider a group bike ride, mountain hike, or ski trip to make exercising other muscles fun too!
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Most runs should be at a pace that’s moderate enough to comfortably hold a conversation. Hopefully you’re talking to another person and not yourself.
Stretching / Hydration
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Stretching after running is even more important, while muscles are still loose. It’s often easy to skip the cool-down stretching, so do it as a group and nobody will forget or rush through it too quickly. Set a good example for the newer runners.
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Hydration is important whether it’s hot or cold. Drink water before and after runs.
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Drink sports drinks before, during and after long runs. Group members could take turns volunteering to bring a couple gallons of water to share.
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Personally, I carry water whenever running for more than one hour.
Shoes / Attire
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Rotate between a couple pairs if you put high mileage on them.
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Log your shoes mileage so you take them out of service at some point.
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Customized club gear could include tech shirts, which may especially benefit new runners who might wear cotton, regardless of the heat and humidity.
Shoes are your most important piece of equipment. Wear running shoes, not walking or cross-training or basketball shoes. Ask your buddies for recommendations, but see a professional to determine whether cushion, stability, or motion control will suit you best.Learn proper stretching techniques from experienced runners.
Warm up for a run by gently stretching your muscles – it’s best to first jog up to a few hundred yards prior to stretchingFitness and form
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