So, you’ve decided to start jogging. If you look at things realistically, what could be the question of doing three or four times a week quite natural movements for the body?
On the other hand, the doubts and questions of modern man are quite understandable. After all, running nowadays is not a frequent way to move fast, and therefore the probability of injury is high. In addition, a huge variety of contradictory information also does not contribute to confidence in one’s actions.
We’ve compiled the most popular questions from novice runners into our Top 16. Here it is:
- 1. How do I start running?
- 2. When is the best time to start running?
- 3. Is running contraindicated?
- 4. What to run in?
- 5. Where to start running?
- 6. Do I need any electronic gadgets for training?
- 7. When is it better to run: in the morning or in the evening?
- 8. Do I need special nutrition for runners?
- 9. Does running help you lose weight?
- 10. How long before you can run your first marathon?
- 11. Is it harmful to run with music?
- 12. Do the programs that make up an individual workout plan help?
- 13. How to run in winter?
- 14. Should I drink water while running?
- 15. Does running help you quit smoking?
- 16. Does the treadmill replace normal running?
1. How do I start running?
This is the strangest question, but it’s the one you hear most often. The general recommendation is to wear something comfortable and run. You can wear nothing at all – just run. No, seriously. You’re probably better off figuring out “why? “.
But as practice shows, after about 5-10 runs a person gets hooked on training, especially if some goals start to emerge in the process. Not to mention such goals as running a marathon for the first time.
2. When is the best time to start running?
This is a legitimate question, especially if you have led an extremely unhealthy lifestyle until now. You don’t need to start running with a hangover or after smoking a cigarette. This may be your last run.
For everyone else, it doesn’t matter when you start working out. Start running the minute you make up your mind. But the most positive time to start training is spring or early summer. However, this cannot be an excuse if you are reading this article in the fall.
3. Is running contraindicated?
Of course. Here are the main problems of the body, in the presence of which, according to doctors, running is unacceptable:
- Congenital heart defect
- Mitral stenosis
- Circulatory insufficiency
- Severe heart rhythm disorder
- Lower limb thrombophlebitis
- Some musculoskeletal problems
- Other individual body features
However, despite the doctors’ conviction, there are many examples when running actually cured people whose diseases doctors gave up on. One way or another, without proper examination and further monitoring of your health, you start practicing any sport at your own risk.
4. What to run in?
The answer has already been given above: in anything, even naked. The main problem lies only in the shoes. The choice of running shoes should be approached responsibly, especially since it is not as difficult as many people describe. You just need to know some subtleties of biomechanics and a couple of other little things. Read the article on how to choose running shoes.
For your first run, you don’t have to worry much about outerwear. Most likely, you’ll wear the wrong thing anyway. But very quickly you’ll figure out how to dress yourself depending on the temperature outside.
Of course, the best option for cooler seasons or rain/snow are membrane running jackets. As for the legs, it’s best not to indulge in shorts at temperatures below +10. Even if you feel like your body is very hot. Your knees may think differently and give you their opinion about it a little later.
5. Where to start running?
From the warm-up. This is important to remember. If you are completely out of the habit of moving on your own two feet, then the first training can start not even with running, but with a walk. Walk around the place where you are going to train, turn on your GPS, measure the distance of the future “route”. In general, gradually get into a new way of life.
6. Do I need any electronic gadgets for training?
In general, a huge number of long-distance runners train without wrist computers, heart rate sensors or GPS trackers. These are people who run simply because they run. That’s probably the best thing there is.
If the goal is, for example, to prepare for a marathon, then it is not easy without gadgets. You need to know your heart rate zones, mileage, pace, terrain, and so on. You can dump it all on your computer. Let him do his thing and analyze, and we will just follow the training program.
For beginners, it is better to have at least a heart rate monitor and an app on your smartphone that recognizes the average pace and distance of your run. But ideally, of course, a good running or triathlon watch with all the built-in functions, from which you can upload your training data anywhere.
7. When is it better to run: in the morning or in the evening?
It doesn’t matter. From my own observations, beginners stick with running for a long time when there are no artificial restrictions and stereotypes, like running in the morning. Run when you feel like it. Contrary to myths, it won’t have any effect on weight loss or anything else.
8. Do I need special nutrition for runners?
Most runners don’t have a special diet. They have an ordinary healthy diet, calculated so that there is no interruption in the replenishment of necessary nutrients: proteins, fats, carbohydrates, dietary fiber, vitamins, minerals. Even isotonic drinks are definitely not necessary for you at the initial stage of training. You simply can’t lose so much electrolytes with your sweat that you need to replenish them urgently.
9. Does running help you lose weight?
This question should probably be at the top. But for some reason it was ninth on the list. Yes, just like any other physical activity, running helps you lose weight. It’s even better to lose weight by eating in moderation. A lot of people who just quit smoking and started running started to gain weight by replacing cigarettes with food.
And running in their case did not contribute in any way to weight loss, because they burned far fewer calories than they gained with food. Usually the next question is: How much should I run to lose weight?
An important detail: if your weight is significantly above average, then make sure to buy running shoes with increased cushioning to reduce shock loads on the joints, and try to avoid running on asphalt and similar hard surfaces.
10. How long before you can run your first marathon?
In six months. That’s the minimum. But only if you really prepare for a marathon. You need to have a proper training plan.
11. Is it harmful to run with music?
If this applies to beginners, it is better to refrain from music in your ears for a variety of obvious reasons. However, it is much more valuable that you start running at all. So if running without music seems unbearable to you, you can safely fall back on these recommendations.
12. Do the programs that make up an individual workout plan help?
Of course. In general, absolutely anything that will help you get out for a run tomorrow can be considered extremely useful. As for preparing for a marathon (or any distance you choose), MyAsics is not a bad program.
Even if the goal is not to win the competition, a reminder of the upcoming run will help you mobilize. In addition, the program calculates loads and their increase so as to prevent injury. To do this, you should not hide your age, weight, and level of fitness from it.
13. How to run in winter?
The same as in the summer. Only in severe frosts, you need to protect your respiratory tract and have the appropriate equipment.
14. Should I drink water while running?
It is believed that with a workout lasting up to 1 hour, it is sufficient to replenish the water balance at the end of the workout (but not immediately, but a little at a time). In general, everything is individual, as well as the levels of physical activity. But at first, you definitely do not need to carry tanks and flasks of water with you.
Again, no bottles should be in your hands while running. And by the time your level of training reaches the point where you need to drink, you will have bought yourself either a belt with water tanks or a shoulder-mounted drinking system.
But everything changes with the arrival of intense heat. In this case, the training time should be reduced, and the amount of water should be significantly increased and consumed every 15-20 minutes.
15. Does running help you quit smoking?
Yes, running can rid you of this disease, and many people use it successfully. But you should understand that combining running and smoking is a double blow to your cardiovascular and respiratory system. There could be very dire consequences. It is necessary to quit smoking before starting any physical training.
If the craving for a cigarette is unbearable, you should take the longest possible intervals between smoking and running. But, once again, smoking and running are incompatible as far as it is possible.
16. Does the treadmill replace normal running?
No, a treadmill cannot replace running outdoors. But it is a good tool for all sorts of running diagnostics, biomechanics studies, and, of course, for medical analyses of the athlete’s condition. However, if there is no choice, for whatever reason (for example, astronauts), a treadmill is better than nothing at all.