If you are a beginner, our article today is going to give you tips to get started. Running has tremendous health, mental, emotional and psychological benefits. What is especially fun about it is that it is free and easy to do.
Here are just some of the perks you get with running:
- A healthy heart. Running is one of the most effective ways of giving your heart a workout and so helps improve circulation and reduces the risk of heart attacks, high blood pressure and strokes.
- Weight loss. An average runner can expect to burn around 700 calories in a 1 hour training session running 10km.
- Body shaping. You build muscle by running and lose fat and help create the body you desire.
- Detoxification. Running has a positive effect on your body’s removal of toxins as it helps stimulate your lymph system, which is vital to your overall health. Regular running combined with a low-fat raw vegan diet will make your body detox in a very effective, efficient, natural and safe way.
- Mental health. Running regularly will help build your self-esteem and determination and will work to lift your mood. You pump more blood to the brain by running so giving it more oxygen and nutrients and thus a clear mind.
- Better sleep. Runners tend to find it easier to sleep and sleep longer.
- Reduced stress. Running regularly helps you deal with stress more effectively.
- Improved overall health. Running can improve the strength of your body as it becomes fitter and you suffer less aliments, such as colds, back aches and digestive issues, for example.
Here is a fun, educational and inspiring interview with ultra-marathoner, health and sport educator, and a high-fruit raw vegan foodist Grant Campbell, in which he talks about running posture, the pose method of running, barefoot running/running in vibrams and talks about a mental strategy tip called “The Golden Mile”.
When you decide to start running it is advisable to do some research into how to do it correctly, which can help reduce the risk of injury to yourself.
So now let’s look at some of the key areas:
Be relaxed and do not waste energy by being tense. Take a note of any areas in your body that feel this way and release the tension. You should feel relaxed across your whole body when running.
Let your body flow as you run and do not resist its natural movement as this just wastes energy. As a long distance runner your arms and hands will need to be much more relaxed.
Landing just behind the ball of the foot is the general rule for runners and running bare foot or in minimalist footwear can help you learn good technique, but just make sure you ease yourself into this type of running as your body will need time to adapt.
Make sure you are adequately hydrated before you go running. It is no good going for a long run only to realise you should have drunk some water before you started.
Take a bottle of water with you, if you like. Taking between 8-12 visits to the toilet per day along with clear looking pee are needed to be healthy and will aid your running.
Make sure you wear the right clothes. If it is cold then put more layers on as you can always take them off as you go along and just tie them to your waist or place them in a back pack.
Clothing that rubs or chafes your body is always to be avoided. Take a look at what regular, well trained runners wear and kit yourself out with similar clothing.
You will want to make sure you run having had enough calories from your last meal for your body to exercise effectively.
For shorter 5K, 10K races and races for up to 1/2 marathon (13miles/21km), it is normal to be able to run first thing in the morning without eating anything prior to your run on the fuel/food you consumed the day before.
Then, eat breakfast once you have run, in the 1st hour after you have exercised.
Rest, rest, rest! Elite and Olympic runners spend up to 16 hours in a horizontal position resting in between their runs.
Every single pro-athlete will tell you that rest and sufficient sleep is vital to your running success and that you cannot expect to gain the most benefit from running if you fail to get enough sleep.
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