Everything about starting to run; From providing the necessary equipment to feeding before running

Running is one of the best ways to get fit. If you are a beginner runner, having a complete guide can make it easier for you to start running and make it easier for you to continue. Running daily has many health benefits. Studies show that moderate daily jogging helps reduce deaths from heart attack, stroke and other common diseases. But running too much can lead to injuries such as bone fractures and leg pain and swelling. Running a few days a week to avoid danger depends on your goals and physical abilities. In this article, we are going to talk about how to start running, the advantages and disadvantages of running and nutrition before running. Stay tuned to BingMag.

BingMag.com Everything about starting to run; From providing the necessary equipment to feeding before running

Running is one of the best ways to get fit. If you are a beginner runner, having a complete guide can make it easier for you to start running and make it easier for you to continue. Running daily has many health benefits. Studies show that moderate daily jogging helps reduce deaths from heart attack, stroke and other common diseases. But running too much can lead to injuries such as bone fractures and leg pain and swelling. Running a few days a week to avoid danger depends on your goals and physical abilities. In this article, we are going to talk about how to start running, the advantages and disadvantages of running and nutrition before running. Stay tuned to BingMag.

How to start running?

The most important question on the minds of beginner runners is "How to run?" Let's start? Here are some things to look for when selecting yours.

1. Set up a workout plan for yourself

BingMag.com Everything about starting to run; From providing the necessary equipment to feeding before running

The first step to start running , Is to follow an exercise program that fits your physical ability. Following a workout plan will help you organize your workouts and make more progress.

The first step in starting to run is to follow an exercise program that fits your physical fitness. Following a workout plan will help you organize your workouts and make more progress. Having a regular exercise program will also help you avoid injury.

As we said, running a few days a week depends on your goals and physical ability. For example, if you are a beginner in running, you do not need to run every day, because beginners are more at risk of injury. Instead of running daily, run between 20 and 30 minutes each day. Try running in the morning before going to work, or before lunch. You can run with friends or a family member to increase your motivation.

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Run for a short time during the week and do long runs for the weekend and when you have more time. If you are an experienced runner and want to run every day, try to diversify your weekly schedule. For example, you can run one day a week for a long time, run one to two days a week with less intensity, and the next day do leg-strengthening exercises to maintain strength in your legs. For active recovery, you can run slowly in the pool.

An example of a 10 km weekly running program

Here is an example of a 10 km weekly running program that you can use to start running Use it.

  • Saturday: 20 minute run
  • Sunday: 25 minute run
  • Monday: 30 minute run
  • Tuesday: 30 minutes running
  • Wednesday: Rest
  • Thursday: 30 minutes running
  • Friday: 35 minutes running
2 . Pay attention to your safety

To keep yourself safe while running, you should follow a series of tips; For example:

  • Wear bright colors.
  • Run in the right lanes with enough light.
  • Tell others where you run.
  • Look for smooth routes to run.
3. Doing stretching exercises after running

BingMag.com Everything about starting to run; From providing the necessary equipment to feeding before running

It is not always necessary to do stretching exercises before running. You can also do stretching exercises after running. The best time to stretch your muscles is after running, because your muscles are warm.

You do not always have to do stretching exercises before running. You can also do stretching exercises after running. The best time to stretch your muscles is after running, because your muscles are warm. Doing stretching will increase your flexibility. Among the stretching movements that you can do after running are hamstring stretching, quadriceps stretching, leg muscle stretching, launch stretching, IT band stretching, butterfly stretching, waist and thigh stretching, arm and abdomen stretching and triple muscle stretching. Let's point to the head of the arm.

4. Get the supplies you need to start running

All you need to get started is one or two pairs of shoes and socks. Having two pairs of shoes is necessary when the shoes get wet or dirty. Choose shoes that you feel comfortable in.

Most runners pay attention to choosing the right shoes, but neglect to provide the right socks. But you should know that socks are just as important as shoes. Blisters that form after running or while running can ruin your whole day and make running painful. So to run, you need a pair of socks that allow air to pass through. These socks prevent the formation of fungus on the feet by preventing moisture from entering the feet.

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Also to a protective clothing You need sweat. If you run late at night or early in the morning, bring a flashlight or a light-reflecting vest. You also need a timer to record running time. It does not matter if you use a watch or a smartphone. Choose a device that can record your running time.

5. Do other exercises while running

BingMag.com Everything about starting to run; From providing the necessary equipment to feeding before running

Doing other exercises besides running can be for runners be useful. Among the benefits of this can be mentioned the following:

  • Reduce injuries
  • Increase flexibility and strength of the body
  • Help the body heal later Injury
  • Creating Variety

If running is your main sport, do other sports once or twice a week, such as cycling, swimming, yoga or Pilates. Take advantage of the benefits listed above. Add anaerobic activity such as strength training to your exercise routine once or twice a week.

What are the benefits of running?

Health benefits of running It has a lot. Studies show that the benefits of running at a moderate pace for 5 to 10 minutes a day include the following:

  • Reducing the risk of death from heart attack or stroke
  • Reducing the risk of cancer Reducing the risk of neurological diseases such as Alzheimer's and Parkinson's

Other benefits of running include improved mood and sleep. In one study, researchers studied a group of healthy adults who ran at a moderate pace for 30 minutes each morning for three weeks. The results showed that the quality of sleep, mood and ability of participants to concentrate during the day was better compared to the other group who did not run. You can enjoy these benefits by doing 30 minutes a day of other sports activities such as walking, cycling, swimming or yoga.

What are the disadvantages of running?

BingMag.com Everything about starting to run; From providing the necessary equipment to feeding before running

One of the main disadvantages of running is that you may get injured due to overuse of muscles. This injury is caused by running too fast, speeding up and not resting. To prevent injury from running, do the following:

  • Have proper running shoes and change your shoes from time to time.
  • Start running short distances and gradually increase the distance you run per week.
  • Combine running with cycling and swimming.
  • Warm up before running And then do stretching exercises.

If you get injured while running, stop running and see your doctor for a recovery plan. Rest, ice, pressure and lifting the injured limb (RICE treatment principles) help recovery.

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Nutrition before running

BingMag.com Everything about starting to run; From providing the necessary equipment to feeding before running

Nutrition before running to prevent sudden fatigue during exercise it helps. It can also directly affect your performance and efficiency.

Another thing to consider when starting to run is pre-exercise nutrition. It does not matter if you are a professional runner or a non-professional runner, in any case, nutrition before running will help you get the best results. Eating before running helps prevent sudden fatigue during exercise. It can also directly affect your performance.

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According to a nutritionist in New York Everything you eat before exercising is stored in the body in the form of glycogen (sugar storage) and improves blood sugar. Feeding before running helps you perform better. The longer you run, the more food your body will need and the importance of proper nutrition will increase.

Foods you should not eat before running

Before running, Avoid foods that are high in fat, fiber and protein. Excess fat and protein can cause fatigue and muscle cramps, because by consuming these substances, your body spends more energy on digestion than on running.

Foods high in fiber, They lead to severe pain in the stomach and intestines and muscle cramps, because it is difficult to fully digest foods rich in fiber. So such foods move quickly to the body's digestive system.

Some runners believe that caffeine consumption is very beneficial and helps improve their function. However, you should not over-consume coffee and tea, as excessive consumption of coffee and tea leads to increased heart rate, stomach pain, and frequent urination. Do not eat foods that are difficult to digest before running. These foods include:

  • Legumes
  • Apples, pears, or other high-fiber fruits
  • Caffeine (in large quantities) li>
  • Broccoli, artichokes, or other high-fiber vegetables
  • Spicy foods
  • Cheese, red meat, or other high-fiber foods
Foods You Can Eat Before Running

BingMag.com Everything about starting to run; From providing the necessary equipment to feeding before running

Good Food Before Running are foods that are easily digested and provide the ingredients for a fast fuel burner. Foods high in carbohydrates are among the best foods because carbohydrates are broken down into glucose. Glucose is the body's main source of energy when running. Glucose is in the bloodstream and is used to provide energy quickly or is stored as glycogen in the muscles and liver.

By consuming small amounts of protein and fat, you can strengthen your body, but more Foods you eat before running should contain carbohydrates. Instead of eating junk food and energy drinks, you can use the following snacks before running:

  • Bananas and peanut butter
  • Turkey and cheese with wheat bread Oats and berries
  • Cheese and carrots
  • Toast with a quarter of avocado, or 1 to 2 tablespoons peanut butter
  • banana
  • a bowl of whole grains with milk

before running > How much to eat?

Exactly how much you should eat varies depending on your physical characteristics. The ideal meal before running contains 300 to 400 calories and should be consumed approximately 2 hours before running. When running a long distance, it is best to eat something in the middle of the run instead of eating a lot before running. If you eat a lot of food before running, delay running for 4 hours to avoid stomach upset. If you want a light snack, wait half an hour and then start running.

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For a light run, which takes less than an hour, 15 grams of carbohydrates is enough. Most people do not eat anything before running when they want to run less than 500 meters. But it is better to know that if you eat a light snack that contains carbohydrates (such as a piece of fruit) before running, it will be easier for you to run. If you are going to run longer distances or do more intense exercise, consume 30 grams of carbohydrates. If you are a marathon runner, eat 50 to 75 grams of carbohydrates. If you run for more than 75 minutes, it is best to eat something in the middle of the run, because when you run, your body runs out of glycogen stores. It is recommended to consume 30 to 60 grams of carbohydrates, as well as electrolytes and fluids per hour of running.

Final Tip

To start running, you need to Follow the series of tips. A few minutes of running a day is good for the body. Research shows that running extends your life. But you do not have to run every day. Remember that professional runners also prevent injuries by doing other sports besides running and taking a few days off. Do extracurricular activities such as swimming and cycling to recover and relax your muscles. If you do not know how many days a week to run or you are not sure if running is safe, talk to your doctor. Your doctor can give you a proper exercise program depending on your age and physical ability.

Source: outside online , healthline

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