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RUNNING

Discover running events such as 5K, 10K, 10 Mile, Half Marathon, Marathon, and Ultramarathon.

While sleep requirements vary slightly from person to person, most healthy adults need seven to eight hours of sleep every night to function at their best. Teenagers and children need even more hours of sleep to achieve their goals.

People like to run as it is good for the body and mind. Some of the reasons why people choose running are stated below:

It is one of the most efficient ways to achieve fitness.
Helps to lose weight
Relieve stress.

You should run for 30 minutes every day for five days, a week. Consistency with sleep, hydration, exercise, and nutrition is required to notice a real improvement.

If you are running in the morning, it puts you at a greater risk for injury as your muscles are stiffer and colder after having to be at rest throughout the night. However, if you wish to run in the morning, do a proper warm-up and start slowly to allow your body to ease into the run.

Your overall health improves due to increased energy, lower cholesterol levels, higher lung capacity, and decreased risk of osteoporosis.

GUIDANCE FOR PROPER RUNNING FORM

1. Always look ahead without staring at your feet.

2. Keep your hands at your waist level.

3. Your shoulders and hands are relaxed.

4. Check your posture.

5. Your arms should be kept at your sides.

6. You must rotate your arms from the shoulders.

7. Avoid bouncing.

Beginners should start with two to four runs per week at about 15 to 30 minutes per run. To increase your mileage, run more every second week. In this way, your body will adapt to your new program, and you do not get hurt.

TYPES OF RUNNING

There are different types of running that you can explore.

Road Running

One of the most popular types of running is road running. It involves running on roads, sidewalks, and paths. It is also one of the easiest ways to start your running plan.

Trail Running

Trail running is an alternative if you love nature and peaceful surroundings while exercising. It usually takes place on routes through varying landscapes, from deserts to mountains, crossing logs, roots, streams, or vertical hills.

Treadmill Running

Treadmill running is gentler on your joints. Most treadmills allow runners to change their speed and inclination.

Racing

Some enjoy participating in a race from 5Ks to ultramarathons lasting 100 miles or more.

Track Running

Track events comprise shorter distance races such as 100, 200, and 400-meter sprints, hurdles, etc. Indoor track races can be as short as 55 meters, and outdoor track races can be as long as 10,000 meters.

You can run on the tracks where you might not have to worry about vehicles or animals. Moreover, it is easy to measure the distance.

GETTING STARTED

To avoid injury, start running easily and build up gradually. Here are some guidelines to be followed before you start a running program.

Get Medical Clearance

Consult your doctor for any guidelines you should follow in case of an injury, medication, or a medical condition.

Invest in Shoes and Gear

Wear a pair of comfortable running shoes that are the correct type for your foot and running style. Running shorts, tops, or tights made out of light and comfortable fibers help you stay dry and comfortable while running.

Stay Safe

Take careful and uniform steps to keep your body safe and free from injury. Stretch and walk for 5 to 10 minutes before running.

When running on roads, always go against the traffic. Additionally, carry your identification card to be identified in the unlikely event of an accident.

Use the Run and Walk Method

If you are new to the running program, walk between your runs. You should run for one minute and then walk for one minute. Running intervals can then be increased. Once you become more comfortable, switch to running only.

Make It Manageable

Breathe in through your nose and mouth to get the maximum oxygen.

After each run, cool down by doing some easy walking. Then do some gentle stretching to avoid tight muscles.

Focus on consistency in your new running program instead of speed or distance. Set a weekly running schedule to get into a regular running routine.

HYDRATION

When running, you lose body water through sweat. So, you should pay attention to your thirst level and drink water when you feel thirsty.

NUTRITION

Your performance and recovery are affected by what you eat before, during, and after a run. Your focus should be on eating a healthy and balanced diet.

At least 90 to 120 minutes before your run, eat something light. It should be high in carbohydrates like bananas.

If the run is longer than 90 minutes, you should consume 100 calories after 60 minutes and another 100 calories every 45 minutes.

Milk can be good to drink before running, especially for longer distances when your body needs extra carbohydrates to fuel muscles. You should choose foods that are easily digestible to avoid stomach upset.

Good food sources that are easy to carry and eat on the run include nutrition bars, raisins, gummy bears, or candies.

After a long run, eat some carbs and protein within 30 minutes of finishing your running program. A good ratio of carbs to protein is 3:1 or 4:1.

As a runner, routinely eating eggs will offer you several health benefits. Eggs help to promote bone strength, maintain body weight, and fight inflammation. The quality of protein provided by an egg is excellent.

You should avoid chips, sweets, or a beer after running. It increases the risk of consuming more calories than what was burned during the run. Moreover, they also delay recovery after the workout.

MOTIVATION

You will most likely be excited and energized when you start your running program for the first time. However, you can test your motivation for the program with time.

Many runners join a group to stay motivated. The goal of some groups might be to train for a specific race, while some groups may run for a noble cause.

Another method is to run with headphones to enjoy music. However, this method limits your ability to hear noises around you and may put your safety at risk.

Drink Water and Splash It on Your Body

You should drink water when thirsty. Moreover, you should splash water on your head and body to cool down quickly.

Never Force Your Pace

Always consider the weather conditions during an intense workout on race day. Never push your pace in hot and humid conditions.

Never try to defeat the heat. You must slow down and take walking breaks. If the weather conditions are unpleasant, you can do some treadmill running at your home.

CROSS-TRAINING

Your running program should include more than just running. You should add aerobic exercises to your training exercises.

Swimming, deep water running, cycling, and skating are some exercises that will help you avoid getting burned out. Moreover, strength training twice a week is beneficial in injury prevention.

RACE TRAINING

Once your running program gets set, you might participate in different types of running events.

Distances vary for different running events. The most common running events are 5K, 10K, 10 Mile, Half Marathon, Marathon, and Ultramarathon.

5K

A 5K race is five kilometers in length. A runner who consistently runs in all seasons is a seasoned runner. Many such runners participate in these events.

10K

A 10K equals 10 kilometers in length. These events are challenging for the runners to run fast and run a little farther. Once a runner is comfortable running a 5K race, a 10K race is the next step.

10 Mile

A 10-miler race additionally challenges the runners' ability to run longer distances and manage their pace for an extended period. The 10-miler event is challenging but achievable for runners who have beaten 5k and 10k events.

Half Marathon

Many runners find a half marathon (13.11 miles) challenging. A half-marathon requires an organized program and exceptional training by the participating runners.

Marathon

The next level to the half marathon is the marathon (26.22 miles). Only seasoned runners used to participate in the marathon. However, nowadays, runners need to improve their capabilities to participate in the marathon. If you want to participate in a marathon, check the qualification criteria, and prepare yourself accordingly.

Ultramarathon

After competing in Marathon races, if you are still looking for a more challenging race, you should participate in the ultramarathon. These races often take place in challenging heat and landscapes covering at least 50 miles. Serious training is required for these events. Periodically these events require support staff to help you out on race day.

RUNNING HAS SOME DISADVANTAGES

1. It causes muscle injuries.

2. It causes joint problems and impacts injuries.

Running has a risk of injury. However, you can prevent injuries by wearing the right clothes, warming up, and not pushing yourself too hard to achieve an unrealistic goal.