Start Getting in shape

Running For Beginners
Without a doubt using running to lose weight is quite simply an excellent way to burn calories and reach your weight loss goals, even for beginner runners.

That’s why using running to lose weight is one of the easiest choices you’ll ever have to make. After all, who wouldn’t want to do an exercise like running that can get them the quickest weight loss results?

As well as the weight loss benefits of running there are also MANY other benefits. These include better health and fitness, a better looking body, more energy, feeling younger, having more confidence, and just generally feeling happier in yourself and more alive.



How to Start

Getting the right running shoes for your foot type is crucial for comfort and injury prevention . Visit a specialty running store to get expert advice on buying the right running shoes.

Before you start your workouts, make sure you warm up properly by walking for five to 10 minutes. You should always end your workout with a cool-down.

Week one: Walk for 10 minutes, then jog at an easy pace for two minute. Repeat three times. Aim for three sessions with that same sequence for week one.

Week two: Walk for eight minutes, then jog for three minutes. Repeat three times. Aim to do three sessions in week two.

Week three: Walk for five minutes, then jog for five minutes. Repeat four times. Aim for three sessions in week three.

Week four: Walk for two minutes, then jog for five minutes. Repeat four times. Shoot for three of those sessions in week four.

Week five: Walk for two minutes, then jog for 8 minutes. Repeat three times. Do three of those sessions in week five.

Week six: Walk for two minutes, then jog for 10 minutes. Repeat three times. Try to do three sessions for week six.

Week seven: Walk for one minute, then jog for 12 minutes. Repeat three times. Do three sessions this week.



Week eight:walk for five minutes to begin and end the workout, and run for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping.

Aim to run for 30 minutes three times a week, and you'll notice that your strenght and endurance will continue to improve. Soon you'll be ready to run your first race.


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How to Breathe When Running?

Take three footstrikes for every inhale, and two footstrikes for every exhale. •As a beginner, try to run at a pace at which you can breathe easily. Use the "talk test" to figure out if your pace is appropriate. You should be able to speak in full sentences, without gasping for air.

•Slow down or walk if you're running out of breath. If you relax and slow the pace, breathing problems often take care of themselves.

Allow air to enter through both your mouth and nose when you're running. Your muscles need oxygen to keep moving and your nose simply can't deliver enough.

You should exhale through your mouth and try to focus on exhaling fully, which will remove more carbon dioxide and also help you inhale more deeply.

Running Posture

keep your shoulders lowand your head up, square, and relaxed. Tension in your shoulders is likely to increase as you get tired, so if you feel them creeping up, be sure to shake them out and relax as you go. Also, maintain an upright posture, keeping a straight spine and a long torso. This will not only help keep your gait where it needs to be, but it will allow your lungs to consistently expand to full capacity.

Keep your leg movement fluid, and your stride short to allow maximum turnover. keep your hips centered and facing forward should follow with no extra effort. As you're running, keep your legs solidly below you - as your foot hits the ground, your knee should be bent slightly, and your feet directly below it. Keep your leg movement fluid, and your stride short to allow maximum turnover.

Recovery After Running

Runners can demand much from their bodies, so it only makes sense to put as much care back in to improve performance and to augment recovery. Whether one is a competitive runner or whether you just run to keep fit, the idea of taking supplements is one many consider.

The general types of supplements are the essential nutrients — protein, vitamins and minerals — and other types of supplements that are not considered as “required” for good health.

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Runners who do not consume enough protein can use supplements including high protein shakes. However, they should be careful not to overdo the supplementation. Even competitive runners only require slightly more protein intake. Consuming more than two grams of protein daily for each kilogram of body weight is excessive even for athletes.

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