This is a weekly post for the runners of LoseIt. All levels and types are welcome from the first time runner to the C25Ker to triathlete to fitness runner to the marathoner.
There are many runners on LoseIt and lots of experience and advice to share.
This post is mostly to share your weekly progress, post running related NSVs, race reports, training details, ask questions, give advice, or for anything else runners would appreciate.
In addition I ramble on about something to get through the automod limits. This week - new runner advice.
What is the top advice for new runners?
Go slower. Training is not racing. Distance running, as opposed to track and field events, is mostly about building endurance. Endurance is an adaptation that comes from time spent enduring. If you run fast for 10 minutes but can run slower for 20 minutes -- run for 20. 20 minutes even at a lower intensity will get you more progress.
When it comes to clothes and shoes comfort rules
If your trainers feel great on your runs, if your tights are comfortable, if your socks feel great on a run, don't worry about getting expensive or pricey gear. None of it is required for a beginner runner.
If you have comfy sneakers or trainers right now, they are fine to start running in.
For women, a good sports bra may be a necessity, though. Not much of an expert here as a guy so this is one thing I can't really assist with -- and is likely something you will need.
Nothing prepares you to run
If you think hours of elliptical or hours of hiking/climbing have your ready to run, you are wrong. Your endurance is probably built up, sure, but progress easily with running. 20 minutes the first time. No more than 30 minutes every other day for the first few weeks. Most injuries and complaints begin with "I was fine for the first few miles then..."
Running is more than just cardio endurance. It's also building up that tolerance to impact and stress on your body. Adapting to that stress takes times, requires recovery/rest, and builds to support longer runs over months -- not days.
Too much too soon is real with running. If you are serious about regular running -- ease into it.
Running gets easier
Running at first is crazy hard for many people. But it gets easier quickly. It takes 4-5 weeks to build endurance and develop fitness improvements. That endurance building and fitness progress keeps stacking and stacking up. 3-6 months of running will have you feeling confident in runs you couldn't touch when you started. 6-12 months will really have you thinking anything is possible and you'll see it in your progress and how easy running becomes.
Running is not the best weight loss exercise
It isn't the best choice. I highly recommend you run for the sake of being a runner -- and if you want to cardio burn a bunch of calories try biking, walking, elliptical, rowing or some low impact exercise to get in more hours. It is easy to burn 500 calories everyday on the elliptical or bike or walking without injury or issue -- even as a beginner -- than to do it with running. It isn't even a close comparison.
Speed comes from running more each week
The goal of your training at first should be running at any speed you can for longer and longer.
You'll get faster once you can run more each week. Then you can add in long runs and speed work. But until you can run 3 times a week, and take one of those runs to 60 minutes straight, the goal should be just running at any speed.
A short run is always good
If you can run long periods, run short ones. If running 20 minutes straight seems impossible, try 5 minutes, walk some, then try 5 more. Or try C25K. Remember, training is not racing. You don't need to run perfectly to training -- just get the workouts and minutes in.
Weekly Check-in
Post your weekly update. Training for a race? Run your first run? Finish a week of C25K? Let us know!
Got a question? Have some advice for new runners? Please post!
[link] [comments]
from loseit - Lose the Fat https://ift.tt/2kDsc07
No comments:
Post a Comment