When it comes to building up stamina, running is considered one of the best physical activities to do. However, it is hard to run consistently every day if you don’t have other aspects of your life, such as emotional well-being, sorted out. Running is almost like meditation. After an initial stage of pain and fluctuating motivations, the pleasure of running becomes rewarding on so many levels.
A study conducted at the University of British Columbia researchers concluded that regular aerobic exercise (also known as cardio) like running, swimming, walking, and hiking boost the size of the hippocampus, the brain area involved in verbal memory and learning.
There are physical and cognitive benefits of running.
- Faster metabolism
- Weight control
- Better mental health
- Better gastric functioning
- Better cardiovascular health
Looking at the benefits people tempt to inculcate running into their schedule. But without proper knowledge and the right way of doing it, people may suffer negative results like:
- Muscle loss
- Joint pain
- Getting underweight etc.
Now the most basic question arises
HOW TO RUN????????
Pre-Run
To get the best results, have a pre-run drink like coffee. It boosts your metabolism and brings out more energy while running. It is recommended not to run right after having a meal or when one is starving.
Wait for half an hour, and you are ready to roll.
Stretching
Stretching helps loosen the tight muscles, which in turn ensures that the runner doesn’t get muscle damage. Opt for at least 4 to 5 stretch exercises right before running. You can go with:
- Groin Stretch
- Hamstring Stretch
- Achilles Tendon Stretch and
- Quad Stretch
It is best to do stretching for 7 to 10 minutes.
Warm-up
Now that you have taken a pre-run drink and stretched well, it’s time to get on the road. Begin with walking for 5 minutes and increase the speed till it can be called a BRISK WALK. This will warm up your body and prepare your body for running.
Light jogging
Begin with slow jogging and let the body adapt to it for 3 to 4 minutes. It is best to do light jogging before you run, as it will tell you whether your body is fit enough to handle running or not. If you are getting exhausted, DO NOT force yourself to run. It may lead to negative results. Do light jogging for some days and then go for the next step.
RUN
Increase, decrease, and keep up the pace while running. If the person is getting exhausted and getting out of breath, breathe from your NOSE rather than MOUTH. Breathing from the mouth leads to thirst/dry mouth, and you will tempt to return or stop more often.
Begin running with as much distance as you are comfortable with. Regular running will eventually increase stamina, and you will be able to cover longer distances. If you run in the morning, you will feel sharper, experience clarity, and be much more focused.
If you are skinny and want to avoid losing muscle, eat 1g of protein per lb of lean body mass. To avoid losing weight, you should also consider eating dense carbs after running, such as brown rice and sweet potato. It will help you increase strength/muscle.
It is always recommended to wear the right size of running shoes and consult your healthcare specialist before starting.
HAVE A GREAT RUN AHEAD.
Ayush Henry is a prolific copywriter. He is a professional soft skills trainer known for his boundless energy and enthusiasm. Ayush holds MBA in hospitality and a Master of Arts in English. He indulged himself in creative writing and has been crafting online and print educational materials since 2010.