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Running Tips: How To Start Running

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I was never a runner, in fact I was forced to run 1.5 miles on weekly basis while I was in the Air Force and I hated every minute of it. Now that no one is forcing me to do it, I can’t get enough of it. In this article, I want to share what changed for me and how I started to enjoy running and how you can also do the same. 

 
Lets discuss why people hate to run.. everyone has their own reason: 
 
Cramping in legs
Cramping in the stomach 
Fatigue
Nausea
Boredom 
 
 
1. These are usually the main reason why people hate to run. There is a way to overcome all of them. First, it’s important to learn how to run properly. Most people do the “heel strike” which is the improper way to land on the foot while running. This can cause your legs to hurt, can cause shin splints as well as restrict your body from using it’s energy to the full potential and keep you at a very slow pace. Many people slouch when they run so they do not gain any forward momentum – it’s important to stand up straight during a run. 
 
2. Next is the stomach cramps. These usually happen when people eat prior to going for a run. When I go run, I don’t eat anything within a 2 hour window. You don’t want to feel full when you are running. Eating fatty foods will be a sure way to get a cramp. You can drink some water or an energy drink to get your energy up. 
 
3. Fatigue can be caused by not consuming enough carbohydrates in your day. Carbohydrates are the main source of energy in our bodies especially when it comes to exercising. No carbs, no energy. Sure the energy can also be made from stored fats, but this chemical process is not fast, therefore you won’t be able to sustain an intense workout just on fats. You also don’t want your body to start breaking down proteins for energy. Eat your carbs (healthy carbs) and if you are on a low-carb diet… stop it.
 
4. Nausea can also happen due consumption of too many fatty foods or when you eat too close to your run.
 
5. If you are bored, then you will hate running, period. Make it fun for yourself. Find music which you love to listen to, get off the treadmill and hit the streets, find a new trail to run on. Hey, you can even run for 0.25 miles then stop, do some push ups and keep going. Who says that you have to run for 5 miles straight? 
 

 How To Start Running

 

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Now that you understand some of the reason which will hold you back, you can get out there and run. First things first though – make sure you stretch before and after you run or you will be hurting. You don’t want any injures!

Next, go for a trial run if you have not ran before or it’s been a while. See how far you can run, you can even get an app which will tell you your exact mileage. Lets say you will run half a mile. 

Notice when you start getting tired. You don’t have to run the whole way, simply see at which distance you stop your body is too tired to keep going. 

Next time you get out there set a goal for the distance you run plus an additional 0.2-0.3 miles. If you are feeling good, then add 0.5 miles. Every time you run, aim to run just a little bit farther. In no time you will realize that your body is adjusting to your new activity. 

 

Science Behind It

 

What is interesting is that the more you run the easier it gets. Most people disregard this fact and after not running for a long time they feel like they will never be able to run because it’s too hard “right now”. Well, there is a science behind it all, so don’t worry. As you start running (even a little bit at a time at first), your body will start to adjust. Our cells have mitochondria which plays a big role in producing energy. Running increases mitochondria size in cells; this means that your body will be able to produce more energy quickly for your needs.

Another pretty cool thing happens, capillaries which  carry oxygen to your muscles will increase throughout your body so that your body is able to deliver more oxygen throughout. Call me a nerd, but I think it’s fascinating! So next time you feel like you cannot run, get out there and jog at your pace. Increase your time as you go and you will see that your body will get the hint. 

 

Happy Running!

 

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Rada Francis is a healthy lifestyle coach who loves blogging about health and fitness. She has made it her mission to bring about abundance into other people’s lives – physical, spiritual, emotional, and financial.

 

 


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