The Beginner’s Guide to Running (the most common questions answered)
How do I get started?
Firstly, don’t be scared or think that running is not your forte. If you don’t have any major injuries and healthy knees, you can definitely consider running. Start walking for a length of time that feels comfortable - anywhere from 10 to 30 minutes. Once you can walk for 30 minutes easily, sprinkle 1- to 2-minute running sessions into your walking. As time goes on, make the running sessions longer, until you’re running for 30 minutes straight. Make sure your running spurts are not too fast in the beginning. If you are gasping for air by the 2nd minute you are going too fast. Slow progression is the key for keeping your goal alive and your motivation high.
Is it normal if running hurts?
Some discomfort is normal as you add distance and intensity to your training. But real pain isn’t normal. If some part of your body feels so bad that you have to run with a limp or otherwise alter your stride, you have a problem. Stop running immediately, and take a few days off. If you’re not sure about the pain, try walking for a minute or two to see if the discomfort disappears. If a problem persists see a physiotherapist to understand how you can solve the issue.
How is running on a treadmill different from outdoor runs?
A treadmill “pulls” the ground underneath your feet, and you don’t face any wind resistance, both of which make running somewhat easier. Many treadmills are padded, making them a good option if you’re carrying a few extra pounds or are injury-prone and want to decrease impact. To better simulate the effort of outdoor running, you can always set your treadmill at a 1- 2 percent incline. This way you can somewhat train for beginner outdoor running
I always feel out of breath when I run - is something wrong?
Yes, you’re probably trying to run too fast. Relax. Slow down. One of the biggest mistakes beginners make is to run too fast. Concentrate on breathing from deep down in your belly, and if you have to, take walking breaks. If the 1 minute spurts feel too heavy for you, switch to slow walk to fast walk.
How do I prevent getting a side stitch when I run?
Side stitches are common among beginners because your abdomen is not used to the jostling that running causes. Most runners find that stitches go away as fitness increases. Also, don’t eat any solid foods during the hour before you run. When you get a stitch, breathe deeply, concentrating on pushing all of the air out of your abdomen. This will stretch out your diaphragm muscle (just below your lungs), which is usually where a cramp occurs.
Do I need running shoes?
Running doesn’t require much investment in gear and accessories, but you have to have a good pair of running shoes. Unlike sneakers, running shoes are designed to help your foot strike the ground properly, reducing the amount of shock that travels up your leg. They’re also made to fit your foot snugly, which reduces the slipping and sliding that can lead to blisters. If you want the most comfort you can get out of your run, I suggest you get some running shoes.
Enjoy it!
Natalie Kashani is the founder of “the art of body” featuring studio pilates, physio, personal training and yoga. her new yoga-fit studio opens this August. For more information call 08123 89 09 99, e-mail : ns@theartofbody.com. www.theartofbody.com
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