| So you want to get started running. Running is one of | | | | motivation for your training. |
| the most effective ways to burn calories and get in | | | | The Runners Log A running log book is a useful tool. |
| shape. Running will build your core strength, increase | | | | It's great motivation because you'll want to fill in the |
| your endurance, and give you more energy. Regular | | | | spaces with proof that your doing the exercise. A |
| running can change your life. | | | | running log is also great for looking back and figuring |
| To get started with running you'll need to know some | | | | out what training techniques worked best for you. That |
| of the key aspects of running training. You'll need to | | | | can be helpful when you want to run a new personal |
| get the running equipment, design a running plan, and | | | | best. |
| adjust your diet. | | | | You're log book should contain the following |
| As they say, running is the simple process of putting | | | | information: distance run, total time, how you felt, and |
| one foot in front of the other. It is something that we | | | | the weather. It may be a good idea to note the shoes |
| as humans have evolved to be good at. Our bodies | | | | you wore so you'll know when it's time to replace |
| are designed for running. Our ability to sweat paired | | | | them. |
| with our balanced torso, and head gives us a distinct | | | | Number One Tip My best tip for staying motivated is |
| advantage over other animals during long distance | | | | to sign up for a local run. Find a 5K or 10K to register |
| running. | | | | for and train towards being able to complete it as best |
| I was like you, when I started running I'd run half a block | | | | you can. Always have another run on the horizon that |
| and be completely out of breath and have a terribly | | | | you have to stay in shape for. Find a friend, and have |
| crippling stitch. I was surprised how quickly that | | | | them sign up too while you're at it. Don't wait until you |
| changed with some regular practice. I could measure | | | | can run the distance before committing to a race. I ran |
| the improvement within the first week. After about 2 | | | | my first 10K when the farthest I could run without |
| weeks of running regularly, I could run 1Km before | | | | stopping was 2K. The adrenaline you get from running |
| having to stop to catch my breath. After running for a | | | | in a race will boost your performance significantly. |
| few more weeks the heavy breathing, and racing | | | | Running Diet If you're running regularly then you'll need |
| heart stopped being an issue, I could jog and carry on | | | | to eat. One of the leading problems people have with |
| a conversation (and I thought those runners were just | | | | improving their running performance is due to lack of |
| trying to show off!) I would run until my legs started to | | | | food. There is a tendency to think "oh, if I was only 5 |
| ache with fatigue. | | | | lbs lighter I could run so much farther". The problem is |
| During this process I paid attention to my eating habits. | | | | that when you run you'll be breaking some muscle |
| It's hard not to, when you think about the run you're | | | | fibers, and if you don't feed your body with proteins |
| planning on doing later that day. I cut back on my | | | | and carbs to rebuild the muscle you'll just loose muscle |
| sugars and carbohydrates and started drinking protein | | | | mass which will not only reduce your performance but |
| shakes. I lost 10 lbs. | | | | also decrease your metabolism making it harder to |
| So whether you want to loose weight, gain energy, or | | | | loose fat going forward. |
| reach a goal of doing a particular race. You have to | | | | That's not an excuse to binge after going for a run. |
| start your training somewhere. Here's my suggestions | | | | Have a good healthy meal, just make sure to |
| for getting started. | | | | incorporate some protein and carbs to help keep you |
| Get Some Information Subscribe to a running | | | | fit. |
| magazine. Having the material show up regularly | | | | Fact: You can only metabolize about 250 calories of |
| throughout the year will keep running on your mind, so | | | | fat per hour. So if you burn 700 calories during an hour |
| it will be harder to kind of move on and forget to | | | | long workout the majority of those calories are coming |
| exercise. These magazines have some really great | | | | from either muscle, or food. This is why the optimal |
| information about different running techniques to try, | | | | heart rate for burning fat is a rather low at just 60% of |
| equipment reviews, and general tips and tricks from | | | | your maximum heart rate. |
| the experts about how to make running more | | | | More than Running Running is great and all but there |
| enjoyable. Personally I recommend and subscribe to | | | | are other things that you should be doing in order to |
| "Runners World". | | | | see the most progress possible. Running excessively |
| In addition to a magazine subscription you should | | | | without giving yourself enough time to adapt to the |
| consider buying a book or two on the subject. There's | | | | impacts on your body is a surefire way to end up |
| tons of stuff to know. Everything from proper | | | | injured. Even though you should be running a fair bit |
| breathing and posture to designing appropriate training | | | | during your training, you should be swapping some |
| schedules to dealing with injuries. Check out or your | | | | running sessions for some cross-training exercises. |
| local book store for suggestions. | | | | Consider anything that will keep your heart rate up |
| Running Equipment The only thing you really need is a | | | | such as roller blading, biking, swimming, or wall climbing. |
| good pair of running shoes. Take the time to find a pair | | | | This will work out your cardio-vascular system without |
| that really fit you properly. I suggest going to a | | | | stressing your joints the same amount that running |
| specialty running store because they will know what | | | | would. |
| type of shoe will work best for you. A pair of shoes | | | | It's also important to learn how to do the proper |
| will last for about 800 to 1000 miles of running. It's not | | | | stretching. Stretching before and after each run will |
| the piece of equipment that you want to cheap out on. | | | | improve the recovery time, increase the performance |
| Other things that will make running more enjoyable | | | | during the run, and prevent injuries. Don't underestimate |
| include double layered sport stocks, shorts or running | | | | the importance of stretching as part of your routine. In |
| tights (yes even I wear tights), a running jacket, and | | | | fact, I do yoga once per week to focus solely on |
| gloves and a beanie for running in cooler weather. | | | | stretching. |
| The real secret of the decade for training has been | | | | Strength training is key to increasing your speed, and |
| the heart rate monitor. This device can accurately | | | | it's a corner stone of your running training. Increasing |
| measure your heart rate as you are running. Your | | | | the strength of your legs and core body muscles will |
| heart rate is a very good indication of the effort that | | | | make a HUGE difference. Strong legs will result in |
| you're putting in. By watching it closely you can keep | | | | more controlled steps, it will help keep your ankles and |
| yourself in the 'zone' that is most efficient. For | | | | knees from becoming sprained, and improve your |
| example, I know that once my heart rate goes above | | | | speed. To work on these muscles you can do some |
| 180 bpm I will start breathing heavier, and will quickly | | | | squats and lunges at home or the gym, or you can try |
| have to slow down or stop. By keeping my heart rate | | | | running hills. A strong core will increase the efficiency |
| closer to 160 bpm I know that I can run farther and | | | | of your running greatly. It will reduce the strain on the |
| burn more calories. | | | | lower back which could cause pain. To strengthen you |
| The advanced heart rate monitors can also be | | | | core do some sit-ups and the bridge (there are always |
| connected to 'foot pods' or 'GPSs' to measure your | | | | abdominal exercises in the latest health magazines if |
| distance and speed. both of which will provide great | | | | you want some more ideas). |