Beginners Running Guide – The Greatest 10 Running Tips Of All Time

 

1  Dive In

  To start running, you need to start #running, period.  You need to dive in and accept the challenge—even if it scares the hell out of.

 

 2  Think Time Not Distance

 
One of the main pitfalls that beginner runners fall into when starting a running program is thinking in terms of mile increments. That’s the wrong approach. Instead, if you are a beginner runner, then you need to think in minutes, not miles. Shoot for a 30-minute run while opting for the walk/run method. Once you can run for up to 30-minute with ease and without taking breaks, then aim to up the ante.

 

 3  Run and Talk

 To make sure that you are running at a comfortable pace, take the ‘run-talk’ test. If you can keep a conversation going with your buddy while running without much trouble, then you are opting for the right beginner running pace.

 

4    Pick the Right Pair

 When purchasing a running shoe, make sure that they are wider and longer then your bigger foot—your dominant side. In addition, steer clear of pointed shoes and always seek the advice of a specialist when in doubt.

 

 5    Get Warmed

 
Breaking into a fast running pace is the recipe for premature fatigue, even injury. As a result, start your runs right and do a warm-up. I usually start my runs with a 5-minute jog. If I feel  any tightness or soreness in my muscles, then I gently stretch it away. Gradually break into your running pace once you feel your body has warmed up and it’s ready to go.

 

  6  Listen to Your Body

 
Experiencing discomfort when running can be a normal thing, but running through pain will only exacerbate things. That’s why you ought to keep a keen ear on how your body felt both during and after a run. Doing so can help you avert trouble and can set you on the right direction toward achieving your running goals.

 

  7  Build The Base

 
The right foundation can take you a long way—whether you are building a professional career or merely trying to improve upon your running. Your running foundation is your base mileage. After you had successfully built it, then you can move on to adding hill reps, pace work, #speedwork, and eventually race strategy. Just be sure to have the right foundation first.

 8  Aim For 10 Miles

 
Reaching a weekly mileage of about 10 miles per week can significantly boost your aerobic capacity- and help you ward off heart trouble. 10 miles is the benchmark—you can always add more once you’ve built the lung power.

9  Quality

 

If you run, let’s say 20 miles per week, then be sure to log at least 4 to 6 miles of quality miles. These miles will boost your aerobic capacity and help you run faster, further with less fatigue.

10  Test Yourself

 
To improve your #running, you ought to measure it. And the best way to do so is via regularly testing yourself. As a result, make sure to compete in races as part of a plan to test your fitness level, progression and race pace. Do regular test runs to see if you are improving or slacking.
Try hills, #Langdon Hills, #Thurrock #Essex

   Seven Benefits Of Regular Physical Activity

 

 No. 1: Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.

No. 2: Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

No. 3: Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

No. 4: Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

No. 5: Exercise promotes better sleep

Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don't exercise too close to bedtime, or you may be too energized to fall asleep.

No. 6: Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there's more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don't exercise.

No. 7: Exercise can be fun

Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.

The bottom line on exercise

Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.