Start slow, wear what you like, watch out for zombies: a beginner’s guide to running
This is a professional note extracted from an online article.
Read more efficiently
Save what inspires you
IDEA EXTRACTED FROM:
You don't necessarily have to be the running type. Almost anyone can be a runner.
And with running, you don't need a membership, expensive equipment, or a qualified coach. You do need a good pair of running shoes to take care of your feet and knees. Other than that, wear what you feel good in.
Run slow enough that you're pretty sure you could overtake yourself at a brisk walk.
The point of running is endurance, and to manage that, you have to keep your heart rate elevated for the entire period of every training run. That means erring on the side of caution and only speeding up when you hardly break a sweat 20 minutes in.
Slowly build up stamina over the first few weeks and months. To start, run three times a week for eight weeks, beginning with sessions that involve more walking than actual running, and ending with 30 minutes of non-stop jogging.
SIMILAR ARTICLES & IDEAS:
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...
9 more ideas
If you suffer from lower-body aches or strains, it could be an indication you're not giving yourself enough rest.
Excessive endurance exercise, especially during middle-age and beyond, could lead to damage to the heart.
To avoid injury, focus on the perception of effort, not duration.
At least twice a week, exercise at a greater intensity. Alternate between hard and easy days to give your body a chance to recover.
When it comes to running on treadmills vs running outside, some people say it’s easier to use a moving rubber belt, for reasons including the lack of air resistance and the accessibility of it (you...
During typical running at a moderate effort, heart rate, oxygen uptake (which is a proxy for how much energy you’re burning), and perceived effort are all pretty similar on the treadmill and overground.
Studies showed that running on a flat treadmill burned about 4 percent less energy, but that difference could be eliminated by setting the treadmill incline to 1 percent.
Air resistance depends on how fast you’re going. If you’re running really fast, air resistance takes a bigger toll, which means that a really fast treadmill running is artificially easy by a larger amount. Conversely, when you’re running really slowly, air resistance is almost irrelevant.
one more idea