Best Tips For Running

 

Best tips for running

There are many items available for running, but most beginners can get by on the bare minimum.

This includes good running shoes, a comfortable top, a water bottle and running shorts, tights, comfortable pants or running machine.

It is highly recommended for women to wear a sports bra while running to reduce pain. Reflective gear is highly recommended as well if you plan on taking your run during early hours or late at night. This will help to prevent any accidents.

Here are a few basics you should know before beginning a running workout:

• Frequency: To get started, aim for 3 to 4 days of running per week. This allows for enough recovery time between workouts.
• Warm up: Before every running workout, it is important to warm up and stretch in order to prepare your body for the run. Start by stretching, followed by 5 minutes of walking at an easy pace. Then, slowly progress to a power walk.
• Cool down: At the end of your run, make sure to cool down with 5 minutes of walking, gradually decreasing the speed as you go.
• Total time: Aim for around 30 minutes total. This includes 5 minutes for a warm up, 5 minutes for a cool down and 20 minutes of running/walking in between.Running is easy to begin and requires minimal equipment. A beginner should aim to run for 30 minutes 3 or 4 days a week, including 5 minutes of warming up and cooling down.

Sample Running Plan

If you would like to enjoy the benefits of running, here is a month-long plan to get you started.

A beginner’s plan will start with alternating between running and walking, increasing the minutes spent running every week.

Do each set of activities 3 to 4 days per week. 

Week One

• 5 minutes warming up
• 1 minute running at your natural pace, and then 2 minutes moderate-pace walking — repeat 7 times
• 5 minutes cooling down

Week Two

• 5 minutes warming up
• 2 minutes running at your natural pace, and then 2 minutes moderate-pace walking — repeat 5 times
• 5 minutes cooling down

Week Three

• 5 minutes warming up
• 3 minutes running at your natural pace, and then 2 minutes moderate-pace walking — repeat 4 times
• 5 minutes cooling down

Week Four

• 5 minutes warming up
• 4 minutes running at your natural pace, and then 2 minutes moderate-pace walking — repeat 3 times
• 5 minutes cooling down

After the month is over, try to progress by running for longer at your natural pace or walking less between each run. Try adding different styles of running as you feel more comfortable.

If you are not used to regular exercise or have any preexisting medical conditions that can be affected by exercise, consult a health professional before starting any exercise program.

SUMMARY:

A beginner’s running plan should alternate between running and walking. As you progress, increase the time spent running weekly or decrease the time spent walking between runs.

How to Stay Motivated

Sticking to a dedicated running plan can help you achieve long-term success with your weight loss goals.

The trick to staying motivated is to keep it fun so you won’t be tempted to make any excuses to avoid your workout.

Keep your workouts interesting by changing your running route every few weeks or adding in different types of runs like intervals or hill repeats.

Running with a friend that challenges you can keep you accountable and provides extra safety if you run during the early or late hours of the day.

If you find it difficult to motivate yourself early in the morning, try laying your running gear out the night before to save the effort in the morning.

Signing up for marathons or other competitions when you are comfortable can also provide you with extra motivation for running and keep you focused.

SUMMARY:

Changing your workouts often or running with a friend can make your routine fun and help you to stay motivated long-term.

The Bottom Line

Running is an excellent form of exercise for weight loss.

It burns a lot of calories, may help you continue to burn calories long after a workout, may help suppress appetite and targets harmful belly fat.

What’s more, running has many other benefits for your health and is simple to begin.

Unlike many other types of exercise, running requires little equipment, can be done anywhere and there are many ways to keep things interesting.

If you find it difficult to motivate yourself to run, try finding a running partner or changing routines frequently to add variety to your workout.