Running is a skill that'll help you throughout your whole life. Being a good runner increases your physical endurance, lung capacity, strength, and body coordination. Almost every sport involves some sort of running, and if you're a good runner you're going to be a better athlete.
HOW TO BEGIN TRAINING
Depending on your age, you probably have a track team at your school. If you want to become better at running (even if you do many other sports), track is probably the best way to go. If you want to get better on your own, or don't have a team available, of course you can get better by simply training. Running is a skill that you can become very good at even if you have very little starting talent.
Always stretch before running. Why? There are tons of problems you can develop if you don't, such as shin splints, and hip and knee problems. Whether you are interested in becoming a distance/endurance runner (ideal for soccer and basketball players), or a sprinter (ideal for football and baseball players), you should always begin with a warm-up of about a mile (1600 meters or 4 laps around a track). This will help loosen you up to avoid cramping or pulling a muscle. After warming up, take 10 minutes to stretch and relax before you start your workout.
WHAT TO RUN IN/ WHERE TO RUN
When running, you want to make sure that you're wearing running shoes that fit you, and are comfortable. If you don't, it's going to be very painful on your feet, and all that pain is unnecessary if you want to forgo spending $50 on some running shoes. The best brands I can suggest are Asics and Nike,
These are the ones I use, I suggest them:
What clothes you run in isn't as important, just pick a light T-shirt and light shorts (under armor is good), nothing too sweaty or confining.
A school track is a great place to run, but it's pretty boring, I usually prefer to run in the city or my neighborhood, more scenic Just make sure you have a watch and you know where you're going
HOW TO TRAIN:
For sprinters (me), I would suggest a 20-25 minute run either through a neighborhood with not too much traffic; you don't want to stop every 3 seconds for a stoplight, that's not much of a workout . Next, return to your starting point and stretch and relax for about 15 minutes. You should then work on sprinting. I suggest (for short distance runners) to sprint around 200 meters (it's best to do this on a track), then slowly jog for 200, then return, wait 5-10 seconds, and start another 200. You should do about 8 of these if you want to get in good shape.
I drew it out here, should be clear:
Afterwards, stretch for 15 minutes, and do some strength circuts (suchs as 30 sit-ups, then 30 push-ups, something of that nature), and you're done. It's also very helpful to lift weights a bit to get your arm strength up, believe it or not, running requires strength in every part of your body, just make sure you leave a 4-hour gap between running and lifting, or both workouts are going to be stunted .
HEALTH:
Of course continuing this routine is going to make you a much stronger, faster runner, and you're definitely going to feel your speed improve after around 2 weeks of this. It's also a way to lose weight quickly if you're concerned with that. If you begin to have intense shin or hip pain, contact a coach or doctor immediately and stop running. Also, don't pig out on McDonald's right after you run, it cancels the whole thing out. Foods with high fiber such as pastas (without too much grease in them) will give you lasting energy, and are especially good to have near when you're going to be working out. Don't stress over every single calorie, of course you can eat red meat and things like that, but just keep it limited and not too near when you're going to be running. Eating fatty foods right before you run *WILL* give you cramps. Energy bars and things of that nature are great to eat a few minutes before or after you run/work out because they're not very substantial but provide lots of energy. Eat healthy while you're training and your results will be apparent more quickly.
I hope this guide was informative enough and that someone out there learned something or will be inspired. Running is awesome!
2 comments:
Interesting information. These information inspire people to lose weight quickly. These details assists people to use the method and lose weight. Important thing that a person has to know about lose weight quickly is to have a realistic goals and a positive mind to get success in that goals.
Well, running could be a really great exercise to lose fat but it's so strenuous too. I think there is an easier way on how to lose weight quickly.
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