The running boom has hit town. Well, it’s no surprise. Running is fairly easy to adopt and possibly one of the best ways to keep you in shape. In case you haven’t noticed that, chances are you might be living under a rock or munching too much of those tasty chips while having your DVD marathon.
No rush. Time is on your side.
Tip #2: Go easy. Have fun
Don’t be too hard on yourself if you don’t get immediate results. Always
remind yourself that you are not training for the Olympics or world
championships, so there’s no reason to put too much pressure on
yourself. You are doing this for the long-haul.
Besides, running is meant to relieve you of stress, to have fun. That’s why there are fun runs. Get the drift?
Tip #3: Run with friends
Tip #4: Choose the right pair of running shoes
They don’t have to be high-end. The operative word is "running." The rule of thumb is that the toe box allows for an index finger-width space between the tip of your big toe and the edge of the inner front part of your running shoes to tell you it’s the right size.
Before you head to the cashier, make sure you try both shoes on, run with them (not run away with them ) and get a feel of them. A good pair should give you a feel of comfortable snugness.
Find out your foot arch type and gait style. Many running stores have staff and gadgets to help you get those info. It’ll help you decide on selecting the perfect running shoes for you.
We live in a tropical country, and in running, "right" means wearing clothing as if it is 10°C warmer.
Ditch those sauna suits (those silvery apparel that looks like a pair of pyjamas) because you are exposing your body to too much heat stress, aside from making you look ridiculous.
Our body is 70% water, hence our affinity to it. Anything that reduces this approximate proportion makes us thirsty. Also, our blood which is fluid is mainly made up of water.
When we exercise, especially when running, our blood needs to be delivered rapidly to the working muscles. Don’t wait to get thirsty as it might be a bit late to curb the ill effects of dehydration.
Around 15 minutes before heading out for a run, drink a glassful of water. For the duration of the run, drink at an interval of 10 to 15 minutes to make sure your blood viscosity (thickness) is at an optimum to be easily pumped out by the heart into the working muscles.
Immediately after the run, drink as much water you need, but don’t gulp it too quickly as it might cause tummy spasm. Also remember, cold water gets absorbed faster by the gut. All in, you need around 1 to 2 liters of water for every 45-min to 1-hour run.
Our trusty nutritionist would always remind us to eat healthily and have variety in our diet. This couldn’t be truer for runners.
Eating healthily means staying away from sugary, fatty and processed food. Having variety pertains to including lots of veggies and fruits in our daily diet aside from our usual intake of carbs and protein.
Normally, after exercise, our body goes into the “golden hour.” Approximately 60 minutes immediately after exercise, the muscles most efficiently absorb and replenish the energy reserves used up during the activity. This is achieved by eating right away. But this shouldn’t justify binge eating or heading to your nearest buffet resto.
Carbs and protein must be the immediate food type you should consume to replace sugar and aid in muscle recovery and repair, respectively. The ideal ratio of carbs and protein is between 60-40% to 90-10%, depending on the intensity and duration of the concluded exercise, with the higher protein proportion intended for more intense exercise sessions.
Sports doctors say running is not for everyone. This is true. What it means is that running may not be suitable to engage upon right away by individuals who may have certain conditions such as elevated blood pressure, cardiovascular disorder, or problems with the joints and bones.
You need to understand that the body, just like an engineering structure, needs a sound foundation to be able to withstand all stress imposed upon it. This includes running. Running more than doubles our weight at each stride. That means for every hop we make, all the lower body joints absorb the shock of that multiplied body weight.
Imagine doing it as many times it will take for the duration of the run and you will understand the relative trauma our body undergoes when we run. Aside from this, your heart needs to work up exponentially to supply the energy through blood flow to the working muscles.
If your cardiovascular system is not yet used to the intensity of the activity, you might be bringing harm to you body rather than helping it get fit. But this should not give you cold feet. No, not at all.
Just make sure you are ready for running by getting a health check with your doctor. It may be helpful to know that your height-weight ratio is a good indicator that you are clear to run.
Just one thing: if you are on the heavy side, avoid sprinting or pounding the ground vigorously. Go for an easy run.
[Yahoo PH| Article]
But hey, before you decide to take up running or revive a running habit that has fallen asleep, consider some these pointers so you could carry on with running for a long time.
If you are a newbie runner, start with slow runs, maybe alternating with some bouts of walk. Get a feel of it. The key is to enjoy it. You may gradually progress, if you want. Who knows, in no time you’ll find yourself at the starting line of the Boston Marathon.
If you are a newbie runner, start with slow runs, maybe alternating with some bouts of walk. Get a feel of it. The key is to enjoy it. You may gradually progress, if you want. Who knows, in no time you’ll find yourself at the starting line of the Boston Marathon.
No rush. Time is on your side.
Tip #1: Have a goal
The most effective way to make the best out of something you get into is to set an objective. It could be short, medium or long term. It’s up to you. The important thing is you are clear with what you want to achieve.
This is very true in running. Do you want to become a marathoner and eventually a Boston Marathon-qualifier, or do you just want to get those rock-hard abs or slowly burn those fats away?
The sport is so quantifiable you could easily tell if you’re advancing or not. It also helps that a lot of fun races are happening every weekend in the metropolis. These fun runs could serve as your periodic measures of how you are getting by in terms of running ability.
The sport is so quantifiable you could easily tell if you’re advancing or not. It also helps that a lot of fun races are happening every weekend in the metropolis. These fun runs could serve as your periodic measures of how you are getting by in terms of running ability.
Tip #2: Go easy. Have fun
Besides, running is meant to relieve you of stress, to have fun. That’s why there are fun runs. Get the drift?
Tip #3: Run with friends
Some say running is a lonely sport. That may be true. No one else could run for you except you.
But the good thing about running is that — because it is an individual sport — you can do it anytime and almost anywhere you want. Just don’t let it prevent you from tagging along friends or even making friends in the running circuit. It’ll make running more enjoyable and motivating.
Fact is, there are lots of running clubs and teams in town you could choose to join. It’ll spice up your love for running.
Tip #4: Choose the right pair of running shoes
Before you head to the cashier, make sure you try both shoes on, run with them (not run away with them ) and get a feel of them. A good pair should give you a feel of comfortable snugness.
Find out your foot arch type and gait style. Many running stores have staff and gadgets to help you get those info. It’ll help you decide on selecting the perfect running shoes for you.
Tip #5: Always suit up with the right apparel
We live in a tropical country, and in running, "right" means wearing clothing as if it is 10°C warmer.
Avoid wearing clothing made of cotton as it absorbs a great measure of sweat (which induces shafing) and reduces the body’s ability to expel heat. Clothing technology has now made available apparel that enhances the body’s heat-releasing mechanism by not absorbing too much sweat; wicking it away at a faster rate.
Our body needs to constantly throw out heat into the environment to continue functioning efficiently. That’s why it is better to run early in the morning or after the sun sets than running directly under the heat of the sun.Ditch those sauna suits (those silvery apparel that looks like a pair of pyjamas) because you are exposing your body to too much heat stress, aside from making you look ridiculous.
Tip #6: Hydrate before, during and after the run
Our body is 70% water, hence our affinity to it. Anything that reduces this approximate proportion makes us thirsty. Also, our blood which is fluid is mainly made up of water.
When we exercise, especially when running, our blood needs to be delivered rapidly to the working muscles. Don’t wait to get thirsty as it might be a bit late to curb the ill effects of dehydration.
Around 15 minutes before heading out for a run, drink a glassful of water. For the duration of the run, drink at an interval of 10 to 15 minutes to make sure your blood viscosity (thickness) is at an optimum to be easily pumped out by the heart into the working muscles.
Immediately after the run, drink as much water you need, but don’t gulp it too quickly as it might cause tummy spasm. Also remember, cold water gets absorbed faster by the gut. All in, you need around 1 to 2 liters of water for every 45-min to 1-hour run.
Tip #7: Eat right
Our trusty nutritionist would always remind us to eat healthily and have variety in our diet. This couldn’t be truer for runners.
Eating healthily means staying away from sugary, fatty and processed food. Having variety pertains to including lots of veggies and fruits in our daily diet aside from our usual intake of carbs and protein.
Normally, after exercise, our body goes into the “golden hour.” Approximately 60 minutes immediately after exercise, the muscles most efficiently absorb and replenish the energy reserves used up during the activity. This is achieved by eating right away. But this shouldn’t justify binge eating or heading to your nearest buffet resto.
Carbs and protein must be the immediate food type you should consume to replace sugar and aid in muscle recovery and repair, respectively. The ideal ratio of carbs and protein is between 60-40% to 90-10%, depending on the intensity and duration of the concluded exercise, with the higher protein proportion intended for more intense exercise sessions.
Tip #8: Suit your running to your fitness level
Sports doctors say running is not for everyone. This is true. What it means is that running may not be suitable to engage upon right away by individuals who may have certain conditions such as elevated blood pressure, cardiovascular disorder, or problems with the joints and bones.
You need to understand that the body, just like an engineering structure, needs a sound foundation to be able to withstand all stress imposed upon it. This includes running. Running more than doubles our weight at each stride. That means for every hop we make, all the lower body joints absorb the shock of that multiplied body weight.
Imagine doing it as many times it will take for the duration of the run and you will understand the relative trauma our body undergoes when we run. Aside from this, your heart needs to work up exponentially to supply the energy through blood flow to the working muscles.
If your cardiovascular system is not yet used to the intensity of the activity, you might be bringing harm to you body rather than helping it get fit. But this should not give you cold feet. No, not at all.
Just make sure you are ready for running by getting a health check with your doctor. It may be helpful to know that your height-weight ratio is a good indicator that you are clear to run.
Just one thing: if you are on the heavy side, avoid sprinting or pounding the ground vigorously. Go for an easy run.
