When it comes to building up stamina, running is considered as one of the best physical activity to do. However, it is hard to run consistently everyday if you don’t have other aspects of your life such as emotional well-being sorted out. Running is almost like meditation. After initial stage of pain and fluctuating motivations, the pleasure of running becomes rewarding on so many levels.
A study conducted at 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 many physical and cognitive after effects of running. Some of them are:
- Faster metabolism
- Weight control
- Better mental health
- Better gastric functioning
- Better cardio-vascular health and many more.
Looking at the benefits people tempt to inculcate running in their schedule. But without proper knowledge and the right way of doing it, people may suffer the 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 meal or when one is starving.
Wait for half an hour and you are ready to roll.
Stretching
Stretching helps loosening the tight muscles which in turn ensures that the runner doesn’t get muscle damage. Opt for atleast 4 to 5 stretch exercise 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 pre-run drink and stretched well, its now time to get on roads. Begin with walking for 5 minutes and increase the speed till it can be called as 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 somedays 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 mouth leads to thirst/dry mouth and you will tempt to return or stop more often more often.
Begin running with as much distance as you are comfortable with. Regular running will eventually increase the 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 protein per lb of lean body mass. To avoid losing weight you should also consider eating dense carbs after running such as brown rice, sweet potato. It will help you increase strength/muscle.
It is always recommended to wear right size of running shoes and consult your healthcare specialist before starting.
HAVE A GREAT RUNNING 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.