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This article was co-written by Kai Ng. Kai Ng is a running coach at Run Coach Kai certified by the USATF and RRCA. Kai has competed in over 55 races and over 15 marathons. He specializes in coaching athletes of all levels and proves to everyone that anyone can be a runner. Kai is committed to helping clients achieve their goals by teaching them the correct running posture and holding them accountable for regular exercise.
There are 20 references cited in this article that you can see at the bottom of the page.
This post has been viewed 9,602 times.
The benefits of regular exercise are well known and well documented. Jogging 3 times a week for 30-40 minutes each time is a great way to build endurance and build muscle while burning fat. Regular jogging habits also help reduce the risk of developing health problems, such as type 2 diabetes, heart disease and stroke. [1] X Trusted Source National Health Service (UK) Go to Source It can be a little confusing to get started if you’ve never run before. However, if you plan ahead and gradually get used to the new routine, you will soon see the benefits of running!
Steps
Prepare running shoes, apparel and accessories
- If possible, you should jog around the store to feel the shoes as you run.
- Wear your usual running socks to gauge the fit.
- If the heel is not too worn, you can still use it for walking.
- Even if it doesn’t look like much, running shoes that last a year can become uncomfortable as time changes the quality of the sole.
- Choose synthetic fabrics like rayon, nylon, or spandex, as these have good moisture wicking properties. Wool is also a good choice if it’s really cold outside.
Tip: Regardless of the outdoor temperature, you should protect yourself from the sun while jogging. Apply sunscreen with a minimum SPF of 30. [6] X Trusted Source American Academy of Dermatpogy Go to source Protect your eyes with sunglasses that block UV rays.
- Choose a water bottle so that you have enough to drink during the run, especially when running through places where you cannot afford to refill water. Calculate to drink 4-6 sips of water after 15-20 minutes of running.
- You can buy running belts online or at sporting goods stores.
- Some running bags or belts come with a stomach bag or water bottle clip.
- If you are concerned about safety, you can carry a siren and pepper spray in your stomach bag.
Choose a running route
- The stadium track has the advantage of being quieter than regular pavement and pavement, so it also has less impact on the feet, knees, hips and spine.
- Ideally, have a companion. That way, you’ll always have someone by your side in case something goes wrong. [10] X Research Source
- If you run in the dark or run in poor visibility conditions, wear light-colored clothing so other drivers, cyclists or runners can easily see you.
- Running outdoors is more intense than running indoors because you have to fight wind resistance, but you can compensate by setting the incline on your treadmill to 1%.
- To reduce your risk of injury from repetitive movements when running indoors, it’s a good idea to vary your running speed from time to time (and also the incline if you run on a treadmill).
- Some popular running apps include Runkeeper, Map My Run, Runtastic, and Pumatrac.
Create a healthy running habit
- Good sources of protein include poultry breast, seafood, beans and low-fat dairy products.
- Healthy protein will provide energy for running. It also builds muscle and helps you recover from workouts.
- If you run for weight loss, try increasing your intake of fruits and vegetables, lean protein, and whole grains. Cut down on sugary drinks, processed foods, and fatty foods. [15] X Research Source
- When you’re ready to run, it’s still a good idea to start each run with a brisk walk. Walking is a great way to warm up your body.
- Brisk walking
- Stuck in place
- Knee elevation step
- Step aside
- Climbing stairs
Do you know? You’ve probably heard that stretching before a run is important, but actually stretching before cardio can put extra strain on your muscles. Instead, you should focus on warm-up exercises before running and save stretching exercises for the cooling down period after running. [18] X Research Sources
- As you get used to running, you will gradually maintain a longer running time before switching to walking.
- Keep head and neck straight, relax jaw muscles
- Relax your shoulders and swing your shoulders back and forth
- Bend your arms at a 90° angle and your hands are relaxed (but not floppy).
- Leaning forward slightly but not crunching
- Keep hips balanced and steady
- Avoid lifting your knees too high
- Land gently with the midfoot (do not land on the heels or toes)
- People often gasp or breathe quickly and shallowly while running. However, you will get more oxygen and maintain your energy better if you breathe slowly and deeply.
- Often water is the best drink you can drink while jogging. If you don’t like the bland taste of the water, you can squeeze a little more lemon to add flavor.
- For a 60-minute run or longer, or running in more challenging conditions (like rough terrain or inclement weather), you can use a sports drink to help replenish your energy.
- Choose stretches that focus on the legs and lower back.
Keep practicing
- Find a time of the day when you have enough time to jog and don’t feel pressured or rushed.
- Try to jog regularly at least twice a week for best results. [25] X Trusted Source National Health Service (UK) Go to Source
- Thus, if you normally run 8 km per week, next week you will run about 9 km.
- For example, you might strive for a specific time and distance goal like running 1.5 km in 10 minutes.
- Training for a running competition is also a great way to set goals for yourself and stay motivated. For example, you could train for a 5km race or sign up for a charity run.
- Running on new terrain is also a way to change the training routine. Try incorporating steep hills or stairs into your running sessions.
- Run in intervals. This is a method of alternating bursts of vigorous running for a few seconds, then returning to a normal pace for a few minutes.
- Alternatively, you can choose a milestone to sprint there, followed by returning to normal speed for a few minutes before selecting another milestone to sprint and back to normal speed again. Usually, so on. [29] X Research Sources
- Ideally, you should run with someone who is as skilled and experienced as you, so that it’s easier for both of you to keep up with each other.
- If you don’t have anyone running with you, look up running community websites online. Many websites also have services to help connect people who want to find a running mate or find a running group.
Advice
- If you’re jogging on a track/bicycle track, be sure to run to the right so others can pass.
- If you’re running outdoors, wear bright, conspicuous clothing and a reflective vest if you’re running in a dark place.
- It’s better to slow down for short distances than not to run at all! Don’t forget that even if you can’t run fast or achieve long distances, you’re still better than someone who just sits on the sofa all day.
- If you try to run as far as you can at least once a week, even if it’s less than 1.5 km but don’t miss a week, your distance will increase every week.
- Listening to music while running can also help you stay motivated and make your run more enjoyable.
- If you have good motivation before running, you will be more interested in running. Wear comfortable clothes, listen to appropriate music, have a few cups of coffee, and get ready to run until you’re in high spirits.
- Never lower your head when jogging, because this posture will make you tired faster. Keep your head up and chest out as you run.
Warning
- If you have any health concerns, such as heart or joint problems, talk to your doctor before you start jogging. Your doctor can give you advice on how to exercise safely.
- If you feel injured while jogging, stop immediately and see a doctor as soon as possible. You could get worse if you keep running.
This article was co-written by Kai Ng. Kai Ng is a running coach at Run Coach Kai certified by the USATF and RRCA. Kai has competed in over 55 races and over 15 marathons. He specializes in coaching athletes of all levels and proves to everyone that anyone can be a runner. Kai is committed to helping clients achieve their goals by teaching them the correct running posture and holding them accountable for regular exercise.
There are 20 references cited in this article that you can see at the bottom of the page.
This post has been viewed 9,602 times.
The benefits of regular exercise are well known and well documented. Jogging 3 times a week for 30-40 minutes each time is a great way to build endurance and build muscle while burning fat. Regular jogging habits also help reduce the risk of developing health problems, such as type 2 diabetes, heart disease and stroke. [1] X Trusted Source National Health Service (UK) Go to Source It can be a little confusing to get started if you’ve never run before. However, if you plan ahead and gradually get used to the new routine, you will soon see the benefits of running!
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