Tag Archives: running

How do I train to run as a beginner?

RUN Hills Pullover in action! lululemon athletica

RUN Hills Pullover in action! lululemon athletica

Preparation
Before you start on your path on becoming a successful long distance runner, you will need to follow some simple steps. First off, eat carbohydrates in proportion, but don’t make yourself very full; just enough to satisfy your body. Remember your body can be compared to a car: the more fuel you put into your body, the longer you will last. Secondly, make sure to stretch for at least 10 minutes prior to your run. Thirdly, bring at least one water bottle with you. Lastly, get motivated and prepare to clear your mind of everything but the road ahead of you.

During the Run
Once you have already started your run, you want to keep a light jogging pace since you are still a beginner. If you feel cramps or have a hard time breathing, stop and walk a normal pace in order to catch your breath and even your heart rate out. The second you feel thirsty slow down a little and take small sips of water–don’t simply jug the water bottle. The reason why long runs are difficult is because you are constantly going at a monotone rate and are focusing your attention on already finishing, rather than simply enjoying your run. What helps to keep you motivated and running is fast pace music, such as dance, techno ,electro, pop and rap. Start off running for 30 minutes and ┬áthen once you feel you can add time, add by small increments, and results will show quickly.

After your run
First pat yourself on the back for completing the run. Whether this is your first run or your tenth, you always have to give yourself credit that you got out of your house and went to exercise. Don’t stop and never give up. If you set a routine, it will be a ritual for your body. Make sure to eat a healthy full-sized meal after your run such as lean chicken and steamed vegetabls. Your body just burned a lot of calories so refueling your body is mandatory. Now for one of the most important parts of your run: stretch for 10 minutes like you did in the beginning of the run because this will allow your muscles to release all the muscles that are tense so you wont feel as sore in the future.

HIIT – High Intensity Interval Training

Dive Off

Dive Off by Sebastion Mary

Do you want to reach your full physical potential? In a fraction of the time? There’s a program called program called High Intensity Interval Training (HIIT), which will take half the time of your normal run, jog, or walk, and improve your health, fitness, and cardiovascular levels. With this program, you will be able to run farther, maintain your breathing and at a steadier heart rate.

What is HIIT?
HIIT trains your anaerobic and aerobic energy systems, and by doing this, you are making your body push itself to new limits, while protecting your health. How it works is that you start a regular run, but then you have to burst and sprint to your maximum speed without hurting yourself. Then you return to a light jog walk, make it a 1:2 interval training. For example, sprint for 1 minute and walk/rest for 2 minutes and repeat for as many times as you feel comfortable with.

Burn More Calories
Since HIIT is designed to be a very fast pace type of workout, your body burns more calories during the sprints, but unlike with a steady pace, your body will rebuild to handle the increased sprint loads and will keep burning calories after your workout.

Get Stronger
Any exercise is healthy, but HIIT has one leg up on other cardiovascular exercises. HIIT limits muscle loss, which usually happens with the limited fat loss of steady aerobic exercises. Because of the high intensity portion, your body will rebuild itself to handle additional load. HIIT adds muscle and strength. The all-out sprints give enough stress to trigger building up, but are short enough not to cause you to go into muscle loss.

More Results In Less Time
With steady aerobic exercise, your body quickly adapts. A person who had trouble running twice around the field can usually build up to the distance within a few weeks. Afterward, the person needs to keep increasing distance to keep up the challenge. With HIIT, your body will adapt, but because the sprints are at maximum effort and are anaerobic, you will not need to significantly increase workout time.