'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,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'%3E%3C/image%3E%3C/svg%3E)
If you’ve been planning on getting into running but aren’t quite sure how to start, then hopefully reading this article will give you an idea of how to get going.
One of the biggest worries before you begin to run is whether or not you should eat before you run. You should eat, about 90 minutes to two hours before running, any sooner and you could suffer from stomach cramps during your run.
You should also eat the right kind of food. Try to eat carbohydrate rich foods. For example, bananas, cereal and milk, a snack bar, bread etc. Avoid caffeine, high-fibre foods and high-fat foods. Eat just about enough to ensure you won’t get hungry during your run.
Before you start running you may want to invest in a pair of running shoes. While not absolutely essential, they reduce the risk of injury. Make sure you walk around in a pair of shoes before you buy them. The type of shoe you should buy depends on the shape of your foot.
If you walk regularly then you should start a run/walk regime instead of just walking:
Start off by walking for a 5-10 minutes and then run for a minute or two and then walk again for five or so minutes. Do this for up 20 minutes and make sure you don’t reduce your walking speed by tiring yourself out when you are running.
It is very important to cool down after a running session to avoid muscular injuries. Make sure you take sufficient rest by doing three or four sessions a week.
Every week you should increase the time you spend running and gradually reduce the time you spend walking. If you can, try to increase the total time you spend doing the routine in order to improve your overall stamina.
After about six weeks you should look to get to a level where you can jog for 9 minutes and then walk for two minutes three times.
If you do not have a walking habit then walk regularly for an extended period at a brisk pace. You may want to begin by walking at briskly for half an hour four or five times a week. When walking, make sure you have proper form, and you may want to invest in running shoes for your walks as well so that you get accustomed to their ‘feel’ by the time you start running.
Of course, you may still be worried about how fast you should run. Make sure you can breathe normally (through your nose) when you are running. A good way to gauge this is by making sure you can hold a conversation at your running pace. If you’re running alone then you could sing to yourself to make sure you’re not going to fast.
If your running form is proper then you should be able to run without any pain in your legs and feet. If you do experience pain in your ankles or knees, then makes sure your shoes are correct for your type of foot. If your pain persists, then take measures to improve your form.
For example, make sure your feet are pointing ahead, land on the middle of your foot, not on the heel or the toes and make sure your posture is straight when you run. In addition, you should keep your steps as light as possible. Taking heavy steps increases the stress on your lower body.
