Running A Mile Weight Loss Diet Nutrition Tips Guide

Running A Mile With Tips To Avoid Injury

By Spiridon Rafter

Many couch potatoes start with the goal of running a mile to transform their lives from sedentary sluggishness to peak fitness. Before they know it, they’re hooked on the adrenaline rush and the sense of accomplishment that comes along with running.

They find camaraderie and encouragement in the racing community and soon enough, they just might be crazy enough to train to become a marathon runner -- the ultimate goal. But let’s not skip too far ahead of ourselves here.

First, let’s begin with how to start your odyssey into running long distances with the most basic measurement; the mile.

The Need For Running Shoes And Running Socks

Before you begin your goal of running one mile, you’ll need to review your options and choose the right running apparel. The right footwear is essential, and even running socks will make a difference. If your shoes are old, worn or not suited specifically for running, you could wind up with blisters, sweaty feet and painful arches at the very least.

Over time, you could pull muscles, hurt your knees and throw your whole back out of alignment. Running shoes are generally one half to one size bigger than walking shoes. You’ll want to buy shoes that are designed to help you use proper running techniques. For instance, some runners land with their feet slightly facing inward, so they’ll need supportive shoes that automatically correct their steps.

Find The Shoe Guide Online

You may want to look into Newton, Nike, Saucony, Adidas, Puma, Mizuno or New Balance running shoes. Before you buy, you may find it helpful to read the quarterly Shoe Guide published by Runners World at www.runnersworld.com. You may even want to consider proper women’s and men’s running shorts.

Form is essential for running a mile without injury and to your best potential. According to Runners World magazine, you’ll need to consider head tilt, shoulders, arms, torso, hips, legs, ankles and feet for proper running techniques.

Stay Relaxed And Loosen Those Muscles

Keep your head, neck, torso and back straight -- "run tall," as they say -- but also keep yourself relaxed. Your shoulders should be "loose and low," devoid of all tension. Keep your hands unclenched and allow your arms to swing forward and backward at waist level, with your elbows at a 90-degree angle.

Your hips are your center of gravity, so they should remain pointing straight ahead, tilting your pelvis slightly forward. While sprinters lift their knees up high, your stride will be slight, with a quick leg turnover and short steps. Your feet should land directly beneath your body, naturally.

Eat And Hydrate Effectively

To run well, push off the ground with maximum force. Keep your ankle flexed and as your foot rolls forward onto your toes, spring forward using your calf muscles to propel you on each step. According to Runners World, "Good running is springy and quiet."

When you begin running a mile, you’ll want to ensure you eat and hydrate yourself properly. Buy a water bottle made out of lexan or stainless steel that won’t harm the environment or spread bacteria.

Eat 30 To 60 MInutes Before A Run

Since you’re not running very far, you will be able to hydrate before and after your run this way. At the gym, it’s even easier to grab your water from a holder nearby. If you’re going to be hitting the trails, you may prefer a lightweight "Camel Bak," which frees up your hands without sacrificing hydration.

It’s best to eat 30 to 60 minutes before your run. Try high carb foods like energy bars, oatmeal, bananas or a tablespoon of peanut butter on a slice of multi-grain bread. After your run, drink a protein shake with a glass of milk to speed up muscle repair and recovery.

This Article was about Running A Mile.

Please Note: All information given on this site is for general information purposes and is not to replace any medical opinion or medical diagnosis given by a qualified medical doctor, a dietitian/nutritional expert or any other medical expert, as individual circumstances may vary. Please see your medical doctor, before any action is taken to alleviate symptoms.

About the Author:
Spiridon Rafter is an author of exercise, diet and nutrition articles including Gatorade Sports Drink, Home Gym Equipment, Treadmill Vs Elliptical, Sports Drink Market, Bowflex Home Gym.
Keep a lookout for more of her articles coming soon.

More Facts About Running

What kinds of injuries are most commonly associated with running?
Injuries when you run are fairly common and most occur due to stress on the joints and muscles. The force of the body coming down on the knee does lead to injury if you are not careful. You can also pull your hamstring when you run so it is very important that you stretch and warm up your muscles as much as possible before you take off.

Other injuries that are often associated with this exercise are: shin splints, plantar fasciitis, twisted ankles and even iliotibial band syndrome. If you do not take care to treat these injuries as they occur, the injuries can worsen over time.