How do you start running?
Very simple: get off the couch, put on the clothes and shoes that you have and are somehow suitable for running, go outside and run. For starters, get it right the way you're comfortable. If you are serious about running fast, long and beautiful, a new world of endless progress in running technique will open up before you. Get involved in the running community; groups for running together are easy to find on social media.
How to properly breathe while running?
The less you think about how you breathe while running, the better. Open your mouth and breathe. Breathing is a natural process, don't disturb your body's breathing. Ideally, you should also give up music while running. It is better to listen to the world around you and yourself. The sound of the wind, rustling leaves, the voices of birds, the rustle of snow or gravel underfoot, your own steps and breathing - the best soundtrack. Plus with headphones you won't hear approaching danger.
What to run in?
There are special running shoes and clothing. It is better to buy sneakers in a multi-brand store with a specialized department of running shoes. The more models of different manufacturers you try on and try on a treadmill (if the store does not offer this option - look for another), the better. The main requirement - you have to be comfortable. And running shoes should be a size larger than regular shoes, otherwise there is a high chance to say goodbye to the nails.
Technological trimmings and color to match the eyes are much less important. After a while you'll realize you need another pair of sneakers. With an embossed tread - for off-roading, with spikes - for the stadium track, with a carbon plate - for fast running on asphalt. As for clothing, it is available in many chain sports stores. The same rule applies here - you have to be comfortable. And no cotton, only synthetic. And no cotton, only synthetics, which wick sweat away, won't stick to the body, and won't chafe.
Where's the best place to run?
Dirt, gravel and asphalt paths in parks, embankments, woods, fields - the possibilities are almost endless.
What should your heart rate be when running?
If you can run and talk on the go, your heart rate is exactly what it should be. Usually it turns out to be in the range of 110-150 beats per minute, the inter-individual variation is very large. If you can not talk and run at once, try to alternate between running and brisk walking.
Can running training hurt my heart?
It's very difficult to drive yourself to exercise that's bad for your heart. If a healthy person starts with light jogging and gradually increases the volume and intensity of the load, no harm but good will happen.
How often to run?
Run as often as you can, maintaining a normal rhythm of life with work, school, family, adequate sleep and rest. As a rule of thumb, it makes sense to make at least one day a week a non-running day. Usually it is the Monday after the longest workout of the week on Sunday.
How do I run to lose weight?
To lose weight, it is important to burn more calories than you eat. A 10% deficit is enough to gradually lose weight. Usually 4-6 workouts per week (40-60 minutes each) combined with caloric restriction is enough.
In how many months can I run a marathon?
Starting from scratch, a healthy person can expect to cover 42 km after a year and a half of regular training. Why so long? Because ligaments, tendons and cartilage need a lot of time to rebuild. And the cardiovascular system takes a long time to adapt. The muscles grow the fastest.
What distance should I start running?
It is better to start with running workouts, counted not by distance, but by time. This approach adequately reflects the amount of load. Usually 3 to 6 hours per week for 4 to 6 workouts allows for safe progression.
What to eat before and after a workout?
Heavy (fast and voluminous) workouts on an empty stomach are usually not well tolerated. It's best to eat before such exertion (what's your favorite snack?), and wait to start running without feeling stuffed on your stomach. Light runs can also be done without a pre-workout meal. After your workout, it's best to get drunk first. What to eat afterwards is not so important, the main thing is to have regular, complete, balanced and varied meals. If even tasty - just fine.
Can I drink during the workout? What about after?
Drink as much as you want both during and after your workout. Usually replenishing fluid loss is made necessary after an hour and a half of running (about 40 minutes in the heat). The easiest thing to do is to drink water.
You must be logged in to post a comment.