Eating anything you want may lead to weight gain after a few months of regular running. Instead, focus on a healthy balanced diet.
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You should drink before, during and after your runs. Drink when you feel thirsty.
As a general rule, you should drink four to six ounces of fluid every 20 minutes during your runs. Faster runners should increase their fluid intake to eight ounces every 20 minutes.
Workouts longer than 90 minutes require some form of sports drink to replace lost sodium and electrolytes.
It is never too late to start running. Many take up this sport in their 50s and beyond. To start, you only need a good pair of running shoes and a desire.
Running is a very effective way to build cardiovascular endurance and increase mental toughness. It is an excellent stress reliever and will improve your health overall.
If you are a toe runner, your calves will get tight and you could develop shin pain.
If you land on your heals, you are usually taking steps that are longer than they need to be. It wastes energy and may cause injury.
Try to land on the middle of your foot, then roll through to the front of your toes.
Keep your posture upright, head lifted, back should feel tall, and shoulders level. Keep your pelvis neutral and your hands relaxed. Let your arms swing from the shoulder joint.
As runners get tired, they tend to lean forward or back at their waist. Their shoulders may start to hunch over, which restricts breathing. Try to avoid this. Focus your eye about 10 - 20 feet ahead of you.
Your running should include more than just running. Mix other activities like cycling, swimming, skating, aerobic exercises or strength training to help avoid getting burned out.
To keep up your motivation:
Don't push your pace in hot and humid conditions.
You can benefit from just 30 minutes of running, 3 times a week.
Start by running 20 minutes at a time, and increase the amount and frequency only when you feel comfortable with your current level of training. Don't be afraid to take walking breaks when needed.
If you did 3 short runs in your first week, you shouldn’t double that for week 2, even if you feel fine.
Progress takes more time than you think, because each body system adapts to exercise at their own pace - maybe your lungs felt fine on the run, but the next day your muscles felt sore.
**If you want to improve your average pace per mile, try the following workouts to increase your speed and build up endurance.
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