So, what brings you here? Most often, visitors are either looking for help to start a running program or searching for proper running attire…what is it for you? Ever since the seventies, there has been a craze with thousands of events scheduled throughout the year and in all parts of the world. Events include marathons, half marathons, 10k races, and the ever-popular 5k. Whether you are searching for a beginner’s running schedule, performance training, a personal trainer, or reviews on running shoes & gear, this is the place to start.
Although this is a brief introduction to running herein, you can find vital input on marathon training, cross training, some running styles, workouts & charts, and running events you can take advantage of here on RunToFinish.com. Also, along with all the positives, I will point out common running mistakes to avoid, and a section where I ask the sports dietitian about proper running and weight loss. Regardless of your fitness goals, a properly planned training plan, selecting good running routes and events will provide you a successful start to running.
Let us Start with a History of Running
Running, or racing, is part of the human DNA. We have been doing so since the dawn of time. However, it was not until the historical run by Pheidippides in 490 B.C. that it became a sport. It is purported, and widely discussed, Pheidippides ran to warn and enlist help from Sparta about the Persian landing in Marathon. Regardless, it became the centerpiece for the modern day marathon.
It was not until the 1908 Summer Olympics, due to three occurrences, that a marathon standard would emerge. There was first a protest by locals about having the route run through their section of town, so the committee re-routed the marathon. Second, the Queen of England wanted the marathon to start near Queen Victoria’s statue @ Windsor Palace and wanted the race to finish with a lap around the stadium track. This extra distance pushed the marathon distance. The International Amateur Athletic Federation (IAAF) soon after, adopted this distance as the standard for all marathons going forward.
Health and Fitness Benefits of Running
There has been study after study which concludes, running vigorously is incredibly healthy. One of the key highlights of every article and study is the fact that with more exercise comes the urge to do it some more, and the more benefit you gain. Sure, your anticipation of rising out of bed does not change much, your hunger for more exercise will increase with every workout you do. With regards to men versus women’s running, men appear to get a little more out of certain running routines than women, but nothing major.
Taking this a bit further, we see that the increase of intensity and/or the duration has significantly increased benefits. Studies show those which run more than fifty miles per week see greater increases in HDL, your good fat, and a large drop in LDL, the bad fat, as compared to those runners which do less than ten miles per week. This is not to say following a beginner’s running schedule is for not, nor does it need to be performance training. Your body will crave the new routine and will reach to better your health along the way.
There are so many benefits to mention, however, in trying to keep this an introduction and brief swaray into running, let me just point out another key factor, and that is the benefit from the aerobic conditioning experienced from running. To help pump your legs, your body needs more oxygen, and the only way to get more oxygen to your muscles is through your blood. Hence, the more you workout, the stronger your heart and blood vessels will become. Regarding of your fitness goals, there will always be the intangible benefit of making your inner body healthier.
Running and Weight loss – Ask The Sports Dietitian
You might now be pondering the question…does running & jogging help lose weight? Well, we do know that the more fit a runner is, the faster and father they can go. But what about those just starting off, where each builds on itself, increasing distance and lowering time. The answer is a resounding YES. For those requiring weight loss, the simple act of following a good running schedule will have you losing weight, but it might not appear as such right away. this is especially the case if you have not been very active. Your body will turn that fat into muscle, and muscle actually weighs more than fat. At some point, the weight will dramatically start to come off. Studies also indicate that running slightly uphill will burn twenty eight percent more weight than riding a bike.
Common Running Basics
The amount of time you devote to running or working out is based on a few factors, with number one typically being personal choice. Following the guidelines herein though will find to be most appropriate to all. You should try to schedule actual running three to five days per week. For those looking to lose weight, it is recommended you exercise at least thirty minutes every day, so take that into consideration as you are planning your workouts. Keep in mind, that every workout you do should start with a five-minute warmup walk. This helps warm and loosen your muscles for the activity.
Next, consider the intensity of your training. It is always better to have more intensity than to have longer workouts. Once you determine your maximum heart rate, it is recommended to follow a program which has you exercising at fifty five to sixty five percent of your max heart rate. The duration of your runs could be up to sixty minutes, though be cautious not to over due it, which could affect your following days’ exercises.
Getting back to your schedule…the type of exercise you do on your non-running days can vary, and most often, a solid cross training routine will due you plenty good. You could also include swimming, cycling, the elliptical cycle, and more. Your focus though, should be the running workouts.
Common Running Mistakes and Running Styles
I titled this section mistakes, rather than techniques, because most often, it is hard to keep it all in mind as you run, but should you consider it a mistake to not follow the guidelines, then you are more likely to not have many of the beginning runner mishaps.
For the beginning runner, there is actually no proof that just getting out and running is bad for you. The problem which can occur later on is your body remembers what you are doing, how you run, and you would need to purposefully make changes. It is always best to follow proper running posture and techniques from the start.
Let us start then by discussing form, and some running styles. Almost every runner has a different running style, but it is always good to follow some basics. Starting with your head. Always be looking forward as you are running, not the ground, as your body will follow where you are focused. This also helps start keeping your entire back lined up straight. Having poor posture is a huge mistake, as it is most often associated with running injuries.
Next, keep your shoulders relaxed. Wasted energy can be had by tensing, shrugging, or tightening your shoulders. Your torso should be upright and flat, not leaning forward. As with your head, a solid alignment of your back up and down, is good posture.Not only will this help prevent your body from improper gate, but allows your internal organs, especially your lungs, to activate properly and allow for more oxygen consumption and disbursement.
Your hips are your center of gravity. If you are leaning too much forward, your hips can only look to your back for support, thereby, placing additional strain on your back which will eventually lead to discomfort or even injury. As for your legs, it is pretty simple…allow them to turn-over properly. Do not force your knees upward, as that is just wasted energy. try using your motion to properly push off each stride and allowing your feet to plant naturally. Watch over-striding…the best way to determine if you have proper gate is not being able to see your socks when striding. If you see your socks, your gate is probably too long.
Keep your arms close to your body and your hands firm, but not tense. Elbows should be swinging at a relaxed-ninety degree angle, and your hands should be semi-cupped, with your thumb slightly pointed up.
Some additional tips to help you include proper breathing technique, in order to have could pace. Do not worry about breathing and taking strides. If you breathe deeply and fully, your cadence will determine your breathing ratio and speed. You will want to also exhale fully, to allow only fresh oxygen into your system.
All these techniques work well for running on a flat surface, but what about the frequent incline or downhill? Running uphill does require some focus. Keep your rhythm the same, your level of effort should remain, but the key here is to shorten your stride and look up the hill as you run, all the while relaxing your posture and not leaning forward or backward.
Running downhill may prove to be the most difficult task. At first, this may appear easy and a break in your run, but not so. Without effort, your stride will try to increase, which places more strain on your feet with every stride. Also, your thighs will take a beating if you try running down the hill too fast, or allow your body to lean backward.
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