Short episode summary

In this episode of The RunRX Podcast, Coach Valerie and Coach Caroline will talk about the smartest and most effective way to conquer that first mile whether you are a daily runner or someone just starting to get into a fitness routine.

Timestamps of big takeaways

Your First Mile of Running

[01:11] Coach Valerie discusses how your first mile of running is like a warm-up and how chatting too much or starting out too fast during that first mile might make you tired.

Whether you’re training for a race or running just for fitness reasons, it’s the same thing - starting out too fast and/or talkative will fatigue you and you won’t be able to keep going at the same pace. Know where you should be at the start, middle, and end of your run.

Pay Attention to Your Body

[03:53] Long distances are impressive and feel good to conquer, but do they matter if your performance deteriorates? Listen to your body, maintain your tempo, do some stretches and drills, and re-establish your breathing.

Include Drills in Your Running Regimen

[06:15] Coach Valerie speaks highly of drills in your running regimen. They can significantly boost your strength, skill, and cardiac elasticity. Know the correct drills before you start running and how they can help you improve your run, posture, and ability to get back into your run.

Running While Walking

[08:18] To reassure your body that you will stop and relax while you work out, establish a base for your body in cardio, endurance, and running because you want to run well. Take a few moments to relax, breathe, and reset, and then restart your journey. Because if you push your body to move beyond the point it can handle, you might still be moving but not improving. And, you could cause injury as well!

Maintaining Your Workout Schedule

[13:39] Coach Valerie emphasizes the importance of following and keeping to your training schedule since it will help you learn and progress. Stick with it, perform warmups, and listen to your coach if you hope to see significant improvements in your run.

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