The Running Checklist
⟩
Why Run?
⟩
Running burns huge numbers of calories – more than nearly any other exercise
This in itself is very good for our health in numerous ways, improving our mood, sleep, circulation and much more!
Running builds strength in the legs
Running helps us to lower our resting heart rate. This reduces cortisol throughout the day (the stress hormone) and it improves our sleep.
Running is excellent for developing discipline and determination.
In the short term, running causes the release of endorphin.
Tips
⟩
Start with just one run a week.
Make sure you have comfortable shoes and invest in high quality.
Take it slow and just try to enjoy it.
Focus on learning to like running, not trying to lose a large number of calories.
Choosing the right shoes is one of the most important factors here.Make sure that you have your gait measured and you can then use this to identify what kind of shoe you need:
⟩
Structured for heel to toe.
Minimalist – Also good for trail running.
Corrective
⟩
Pronation
Uneven leg length
Padded for shin splints.
Using The Rght Running Technique
⟩
Keep your back straight.
Chin up and parallel with the floor.
Shoulders and neck lose – not tensed.
Landing on the ball of the foot ideally.
⟩
With the feet directly below the knees to create a spring.
Slight lean forward – gravity will help to propel you. This technique can be known as ‘pose running’.
You can also now start to increase the difficulty. There are a few ways to do this:
⟩
Increase the distance run.
Increase the time spent running.
Increase the frequency of runs to twice or three times a week.
Increase your speed.
Build up slowly and make sure to track your progress with some kind of running watch/fitness tracker.
⟩
If your main aim is weight loss, then you may want to calculate your AMR and BMR.
⟩
AMR = Active Metabolic Rate
BMR = Basal Metabolic Rate
Using this you can the calculate how many calories you burn in a day, track how many calories you take in and then know how many you need to make up with your runs.
Another tip: aim for a marathon.
⟩
Manage your chaffing – use nipple take and lubrication.
Wear thick socks or tighter shoes to avoid blisters.
Carb load
Build up your distance.
Taper off toward the end, leaving plenty of time to run.
Use an isotonic sports drink.
created with www.bubbl.us