- Get Fit
- 10 Months ago
Get Ready to Run
Everybody has his or her own set of reasons for getting into running. Some want to lose weight while others want to do it competitively. Whatever your reasons are, running has its benefits which you can find out in this section. The benefits could either be physical or psychological, or even both.
You can become a runner (really)—or pick up running again.
Whether your goal is to run a 5-K or to drop some extra pounds, in one month you'll be well on your way, with the transformed bod to show for it.
The two most important pieces of gear a runner needs are a supportive, high-impact sports bra and running shoes. When you're first getting started with running, you don't need to rush out and buy fancy running clothing. Just wear comfortable clothes that you would workout in.Women should make sure that they're wearing a good, supportive sports bra . The sports bra should fit you properly and not be too stretched out.The wrong shoes can give you shin splints, knee pain, and a host of other issues. It pays to get fitted by the experts for these items.If you start getting more serious about running, you may want to start to invest in some technical running clothes. Unlike cotton clothing, synthetic fabrics, such as Dri-Fit, wick moisture away from your skin and will help you avoid chafing. Although the technical fabric running clothes may cost a little more, you'll appreciate the comfort, especially during long runs. It's also a smart idea to avoid wearing 100% cotton socks. Wearing running socks that are a synthetic blend will help prevent blisters .
Finish with flexibility
Just five minutes of stretching and muscle release exercises after your runs is enough to maintain a healthy range of motion in your joints—and prevent tight muscles, which can lead to inefficient form and injuries.Use a foam roller to loosen up your shoulders, hamstrings, quadriceps, calves, and outer thighs/Illiotibial Bands. Also take a minute to stretch your chest and your hip flexors.
Breath Trumps Pace
Your running pace or speed can vary every day because it's based on a lot of variables: how you slept, your food intake, stress, your menstrual cycle, whether you went out last night or took it easy…you get the idea. The easiest way to run at the perfect pace every day is to run by the sound of your breath. Take the talk test: If you can't say the words to "Happy Birthday" out loud four times without gasping for air, slow it down. You should be able to hold a conversation while you run. Gasping for air and not being able to talk means the running pace is too fast.
Think About Form
It's normal to feel awkward during the first few weeks of running, even if you've run in the past and are starting up again. Start every running segment off on the right foot by thinking about good running form:
- Head is balanced over your shoulders and focused forward
- Shoulders are relaxed to allow your lungs to expand
- Arms are around 90 degrees and swinging like a pendulum from your shoulders (elbows close to your body)
- Hands relaxed and not crossing over your belly button as your arms swing
- Hips are under your shoulders and stabilizing your legs as they move under your body
- Feet are landing with short, light, quick strides under your hips
Find the fun
The best way to guarantee running success is to finish with a high-five moment. When you finish your workout feeling as if you can go just a little farther, you feel a sense of pride, happiness and success—all of which lead to wanting to do it again and again. Running habits are created as the result of happy running moments, so try to keep running fun rather than pushing yourself to the point of exhaustion.
Work On Your Stride
A common mistake many runners make is covering too much ground with every step. That's a bit like climbing stairs two or three at a time—it takes a lot more energy and the impact on your body is much greater. Aim for short, quick strides and a turnover rate (the number of steps you take in a minute) of 180. To figure out your turnover, count the number of times your left foot hits the ground in one minute and multiply by two. To increase your turnover, match your stride to music that's about 180 beats per minute.
Listen to Your Body
If you start to feel aches and pains that don't go away after a few days, it's time for active recovery with lower-impact activities like cycling, swimming, and the elliptical machine. In most cases, minor aches will heal with a few days of TLC. Aches may also be a sign that you're pushing too hard. Ease up a bit, and you'll continue to improve without injury.
Ebb and Flow
Running is like life: there will be rockin' fun workouts and also runs that humble you. You'll make the most gains when you run based on how you feel on any given day. On days when you feel great, take advantage of the opportunity to push a little harder or run a little longer. That way, when rough days come along you can ease back on the throttle and still make progress.
Continue to build your running regimen by adding 3-5 minutes to your workout time and decreasing your walking time every 1-2 weeks until your reach your goal.
The Benefits of Running:
1 You'll get healthier - Stick to a moderate running program, you'll get slimmer and your heart will get stronger and your cholesterol will go down.
2 You'll lower your stress levels - It beats smoking, drinking & helps getting rid of the stresses of your life.
3 You‘ll lose weight - Running is an extremely efficient way to burn calories, because running also builds muscle mass, your resting metabolism will increase, which means that you'll burn more calories at rest. If you combine running with a healthy diet, you'll definitely notice a difference in the way you look and feel.
4 You'll think better - Running is the time when your mind is the clearest. It's hard to really think about things when you have noise around you, but when you're alone on the road, you can't help but think in silence.
Consult your doctor before embarking on a jogging program. You will likely be able to do it, but you have to build up gradually.