Running for Beginners 7th Revised Edition by


72585e42296da75-261x358.jpeg Author
Isbn 1785462253
File size 35.00MB
Year 2016
Pages 164
Language English
File format PDF
Category sport


 

Welcome to Running Running is an obvious choice when looking for ways to get it and lose weight, or if you just want a new hobby. After all, it’s cheap, requires minimal kit and burns calories fast. However, it can be daunting when you are irst starting out, which is where this book comes in. We have compiled all of the essential advice you need to start running today. We look at everything from nutrition and hydration to what to wear, as well as how to train properly, the best ways to prevent injury, why you should enter a race and losing weight safely. The book is divided up so that you can easily ind exactly what you need to know at a glance. This Seventh Edition brings with it an updated kit section, advice based on the latest nutritional research, and a closer look into much-hyped territories such as sports nutrition, smartwatches and itness bands. We’ve also included a collation of the perfect complementary classes for runners, and discover what it takes to partake in the increasingly popular obstacle runs and so-called ‘mud runs‘. We hope that this book not only encourages you to start running, but also to keep it up and strive to achieve new goals. Once you get the running bug, there is no going back. Running Imagine Publishing Ltd Richmond House 33 Richmond Hill Bournemouth Dorset BH2 6EZ  +44 (0) 1202 586200 Website: www.imagine-publishing.co.uk Twitter: @Books_Imagine Facebook: www.facebook.com/ImagineBookazines Publishing Director Aaron Asadi Head of Design Ross Andrews Production Editor Alex Hoskins Designer Perry Wardell-Wicks Senior Art Editor Greg Whitaker Photographer James Sheppard Printed by William Gibbons, 26 Planetary Road, Willenhall, West Midlands, WV13 3XT Distributed in the UK, Eire & the Rest of the World by Marketforce, 5 Churchill Place, Canary Wharf, London, E14 5HU Tel 0203 787 9060 www.marketforce.co.uk Distributed in Australia by Network Services (a division of Bauer Media Group), Level 21 Civic Tower, 66-68 Goulburn Street, Sydney, New South Wales 2000, Australia Tel +61 2 8667 5288 Disclaimer The publisher cannot accept responsibility for any unsolicited material lost or damaged in the post. All text and layout is the copyright of Imagine Publishing Ltd. Nothing in this bookazine may be reproduced in whole or part without the written permission of the publisher. All copyrights are recognised and used specifically for the purpose of criticism and review. Although the bookazine has endeavoured to ensure all information is correct at time of print, prices and availability may change. This bookazine is fully independent and not affiliated in any way with the companies mentioned herein. Running for Beginners Seventh Edition © 2016 Imagine Publishing Ltd ISBN 9781785462252 10 Getting started 20 tips for 10 Top new runners 16 Essential kit 18 Walk/run technique up and 20 Warming cooling down 22 Stay safe on the road advice for 24 Beginner’s nutrition and hydration 26 Fit running into your life 28 Common running injuries 30 Running communities Everything you need to know The basic gear you need Start slow for the best results Why these are so important Make sure you dress to be seen Eat right for running results Even with the busiest of schedules What to watch out for Make new friends and share stories 6 Running for Beginners Health & fitness 34 The benefits of running 40 Are you fit to run? 44 Prevent injuries 46 Nutrition for runners 48 Importance of carbs 50 Sports nutrition 52 Beat the bulge 56 Surfaces 58 Running for women 60 Running for men 44 Learn to avoid injuries Training How running helps your health Make sure you are ready to run Advice for staying healthy How to eat the best foods A runner’s best friend What’s the beneit of sports products aimed athletes and runners? Top advice for weight loss results Where you run can make a big impact Tailored tips for female eyes only Tailored tips for males to follow 64 Types of training 70 Perfect running form vs outdoors: 72 Indoors which is best? exercises to 74 Other complement running 78 Interval training 80 Post-injury running 82 Overtraining and the risks to properly 84 How recover after a run Add variety into your running Make sure you are running right The treadmill or the road? The best cross-training for runners Add in diferent-paced running Getting back to health Don’t fall foul of this common issue The right way to rest 88 118 Essential running gadgets Racing 88 Racing for beginners 94 Follow a training plan next phase 96 The of racing 98 Going the distance 100 Can I run a marathon? Enter your irst race today Meet your target race goal Progress form 5K to 10K Prepare for a half marathon Marathon training for beginners 102 Preparing for OCR Are you ready to get muddy? 104 Staying motivated 106 First race tips 108 Being prepared 110 Pace your race 112 Running for charity 114 Different race types The best tips to keep it up Get ready for the inish line Be safe and ready for your race How to make sure you inish Combine running with a cause Try something a bit diferent Essential gear 118 Running gadgets 122 Smart watches 124 Running apps 126 Trainers 128 Men’s trainers 130 Women’s trainers 132 Tops 134 Bottoms 136 Jackets 138 Accessories 140 GPS watches 142 Where to buy Which ones do you need? Is this new trend for you? The best ways to track your runs Inspiration A good trainer is a runner’s saviour The best shoes for your feet Options whatever your budget Tees, tanks and long sleeves Running tights and shorts Keep warm in winter Essential extras for your run Monitor your pace and distance We recommend stores to check out 146 Coastal paths 148 Off-road trails 150 Muddy forests 152 Steep inclines 154 On the beach 156 Country scenes 158 Setting a challenge 160 Early risers Marvel at coastal paths on a run Abandon the tarmac for a great run Get ready for your irst OCR! A perfect stamina exercise Challenge the calves with soft sand Enjoy rural England on a run Find a location that pushes you Get your miles at the crack of dawn Running for Beginners 7 Getting started 26 Discover how to fit running into your life Getting started All you need to know to get out running today, with advice on kit, nutrition, stretching and preventing injury from the outset 10 Top 20 tips 16 Essential kit 18 Walk/run technique Warming up and 20 cooling down 22 Stay safe on the road Beginner’s advice for 24 nutrition and hydration 26 Fit running into your life 28 Common injuries 30 Running communities 28 Everything you need to know Understanding common injuries The basic gear you need Start slow for the best results Why these are so important Make sure you dress to be seen Eat right for running results Work around the busiest of schedules What to watch out for Make new friends and share stories 8 Running for Beginners 20 Learn how to warm up and cool down 22 Stay s when rafunening 10 lp Essentialsttairptsedto he you get 24 tFoingidvethyeoubesenterfoods gy 18 Use the walk/ run technique to build up slowly Running for Beginners 9 Getting started Top 20 tips for new runners Ready to give running a try? Here are our top tips for beginners C ongratulations, you have made the decision to start running! That’s the hard part over and done with. It’s tempting to get straight out and start running today, but there are a few things that you need to bear in mind first, as we will show you here. 01 Start slowly It can be hard to rein in your enthusiasm when you first start running, but it pays to start out slowly, whatever your current level of fitness. Running exerts a lot of impact and stress on your body, and if it is not prepared for it, you may suffer from injury and/or a lack of motivation. Don’t feel that you have to give all or nothing; just imagine yourself three months down the line, fitter, healthier and happier. Take the time to get prepared, sort out your kit and training plan, and then you will be ready to get running. 02 Time not distance Races are measured by distance, so it’s common to go out and start running in miles or kilometres. However, new runners might find that time is a more motivational gauge. When you start out, try running for ten minutes, and then build up by five minutes every week, or you can work in intervals of running and walking. See how far you can run in a set time one week, and then try to beat the distance the next. When you can run for 30 minutes non-stop, then you can start worrying about distances instead and think about preparing for a race. 03 Listen to your body Your body knows best when it comes to running. If something hurts, then that is a sign that you are overworking your body and need a rest. Not every ache and pain means that you need to stop running, but only you know how much pain you are in, and whether you can keep running through it. Also, look out for the signs of overtraining (see page 44 for more), such as tiredness, lack of motivation, lack of sleep, loss of appetite, etc. These are all messages from your body to take a break. When you are ready to run again, your body will let you know that too. 04 Have a plan Running, like any other hobby, takes planning to fit it in. Life is so busy that it is easy for exercise to fall by the wayside and yet it is so important. Decide how often you can realistically fit in running and when you are going to do it. Add this into your phone’s calendar or your diary as an appointment that you are not going to miss. Make sure your friends and family know how important it is to you so that they respect that your running time is nonnegotiable, and that they need to support you to help you meet your goals. Think about running for a set time rather than a distance goal 05 Use your commute One of the hardest things about running is actually having the time to do it. We suggest looking at how you can use your daily commute to fit in a run without taking too much time out of your day. Can you run home from work with a small running bag for you to keep your things in? Or could you run home from the school run, or invest in a running buggy and have a morning jog instead? Need to walk the dog? Turn it into a run. By making the most of journeys that you have to make, you will be able to become a regular runner. 10 Running for Beginners Pop your belonginn gs in a ba g and ru ork home from w 06 Set a goal Working towards a goal, no matter how small, will motivate you to keep running. Pick a large goal, such as losing a stone, running six miles or anything else that you want to achieve. Now, break that goal down into lots of small steps so that you have achievable markers to aim for. For example, if you want to lose weight, you can start smaller by saying, ‘I am going to eat well and run around the block twice this week’, and then ‘I will run for 20 minutes non-stop by the end of this month and get into my favourite jeans again’. aining Use additiothnale tr to ac hieve s! body of your dream ace Finishineagta r is a gr ation motiv A im to lose weight through running 07 Walk/run If you are completely new to running, or exercise in general, then start off with a walk/run program. This involves periods of running and walking to complete a set distance or time. If you’re already reasonably fit, then you might only need to walk for a short interval in the middle of your workout, but otherwise consider starting out with a two-minute walk, one-minute run program or similar and increase the running intervals over time. This will start to build your fitness, ease your body into running and prevent you from getting common injuries. Running for Beginners 11 Getting started 08 Keep a log One of the best ways to ensure that you stay motivated when running is to keep a log of your progress. On Day 1, you may only be able to run for five minutes until you are out of breath, but by Day 10 you might be able to run for ten minutes with no pain. If the going gets tough, you can look back at those early running logs and remind yourself just how far you have come sine you started running. It really won’t take long to build up, and you will soon be running for 30 minutes in one go and wondering what you found so hard to begin with! 09 Warm up and cool down Don’t forget totstinrejutcreh,d or you may ge 12 Running for Beginners Whether you are running for 26 minutes or 26 miles, you need to put time aside for warming up and cooling down, or you will suffer the consequences! We are not just being melodramatic – a lack of warming up can cause pulled muscles, and not cooling down will leave its mark via achy legs the next day. To warm up properly, start with a fast walk or slow jog before going into your run; always cool down with a range of stretches. Turn to page 20 for more on warming up and cooling down. 10 Get the right trainers You don’t need a lot to start running. But the one thing that you definitely shouldn’t scrimp on is your trainers. We’ve seen far too many people running in unsupportive fashion trainers, which is begging for an injury. Running trainers are designed to support your foot, absorb impact and reduce the chance of injury. Every person’s feet are different, too, so what works for one runner won’t necessarily work for another. Before you start running, get into a dedicated running or sports shop and ask them to analyse your running so that they can deduce how much cushioning and support you need. Turn to page 126 in this book for a guide to the best trainers around to suit every budget. 11 Don’t neglect your core A strong core makes a strong runner. It’s not just about getting that six-pack; the core is your powerhouse and determines how good your running form is. Good running form means less chance of injury. Things like sit-ups are traditional core builders, but consider yoga or Pilates as a gentle way of getting a strong core, while also helping to stretch out your muscles. 12 Strength training Get a strong core for the best results Hit the gym as part of your running routine to build up strength. Your legs take a lot of pressure and stress when you’re hitting the tarmac, so the stronger they are the better. Exercises like lunges and squats are perfect, adding in hand weights as you progress, as are the leg standing poses in yoga. Classes like circuits are good for strength training, as well as adding extra cardio. See pages 74-77 for inspiring exercises and classes. 13 The right kit Get the right it tr ainers to sur a your needs fo n comfortable ru You don’t need the latest technical gear to start running, but there are definitely a few pieces of kit that you should think about. Women should start with a good sports bra if you don’t want everything bouncing around, causing pain and future sagging. Make sure that you get one for maximum support, as your breasts will move a great deal during a running session. Next, when it comes to tops, avoid cotton. Cotton will absorb your sweat, which will make you feel cold and the material will become heavy. Even a budget technical t-shirt will offer wicking properties to keep you warm on a cold day and cool on a hot one, as well as staying dry. The right kit can make a difference, but it doesn’t have to cost the earth! Running for Beginners 13 Getting started 14 Allow for recovery We will bang on about recovery throughout this book! It really is important, especially for a new runner. Even marathon runners and elite athletes know the value of rest days – by which we mean complete rest! Your muscles need time and energy to recover and repair. Not doing so leaves them weak, increasing the chance of injury every time you go out for a run. Run one day, rest the next – that’s the simplest way to ensure that you will have a problem-free start to your running hobby. 15 Use apps Running technology is pretty advanced and your smartphone can really help you out as a beginner. Have a look at the various apps available, which include ones that give you a training program, or map your distance, time and calorie burn. These save you the trouble of logging your runs by hand, but they are also easy to share so that you can show friends and family how well you are getting on. Use your phone to log your progress 14 Running for Beginners 16 Kick the habit Smoking and drinking will really hinder your running performance. Smoking makes exercise more difficult, as you will suffer problems with your breathing, and thus find it harder to progress. You won’t recover as well after exercising, either. We’re not saying you should give up drinking completely (though we do recommend giving up smoking), but limit yourself to no more than a glass a night, with a couple of alcohol-free days every week. Drinking dehydrates your body, which will in turn adversely affect your ability to run effectively. 17 Keep hydrated Water is the most essential thing that you need to be taking on board when you exercise. Don’t flood your system by gulping water down in large quantities in one go; sip water throughout the day so that you are always well hydrated. When you know you are going for a run, ensure that in the couple of hours before you head out, you take on a decent amount of water. For shorter runs, you probably won’t need to take water out with you, but if you do then sip it slowly during your run. Always rehydrate when you get back from running. Always give yourself plenty of time to rest 18 Don’t run alone Running is a solitary sport by nature, but it can be hard to motivate yourself to get out when you are on your own. Recruit a friend or family member to go running with you, and the time will go much faster. You could get your children to cycle alongside you, or take the dog out for a run. Consider joining a club for new runners if you need company, as they will help you to get the most out of yourself, as well as meet like-minded runners. There are also online forums that are designed to help you find local runners of a similar ability, so it is worth checking these out too. 19 Stay safe If you go out running alone, then you need to be aware of your safety. When listening to music, make sure that you keep the volume down to the point where you are aware of your surroundings, and take extra care when crossing a road. We suggest that you don’t use headphones at all when running at night, as you need to keep your wits about you. Make sure that you can be seen too, by wearing high- vis kit when it’s dark and always run towards oncoming traffic if there is no pavement. Finally, make sure that someone knows where you are running and avoid isolated areas at night, and plan a familiar route with shops or houses where you could ask for help in emergencies. If you can, take your phone with you in a pocket or in your hand. 20 Eat right Good nutrition is essential to all of us, but as a runner it is even more key. You need to be eating a healthy diet to fuel your sport, which includes a balance of proteins, carbs and fruit and veg. Limit your intake of sugar and high-fat foods, and make sure that you eat three times a day – with two snacks – to keep your metabolism ticking over. Don’t try and go on to a strict diet when running, as you need to ensure that you are getting all the vitamins and minerals you need. A healthy, balanced diet will have good results, and help you to keep on running. The right food will fuel you to keep running Take a bottle oungt wtoitenh suyoreu, and keep sippi dr ated you stay hy Running for Beginners 15 Getting started Essential kit You don’t need a lot to get started with running. Here are the key pieces of kit you need A s a new runner, it can be overwhelming to see the sheer number of clothing, trainers and gadgets being pushed at runners. However, one of the joys of running, is that you can get started with just a few essentials, making it a cheap and accessible sport. The most important item you will need, and should justify spending a bit of money on, is trainers. A decent high-quality pair of specially designed running shoes will last you a few hundred miles and make sure you are running safely without the risk of injury. Check out our guide to the best trainers around on page 126 in this book. When embarking on a new hobby, don’t rush out and waste money on high-end articles that you just won’t need. Buying a few essential pieces will encourage you to go out running in your new togs, but without the shopping-related guilt involved with some of the very costly pieces available. Here we show you what key items should be featuring in your summer and winter wardrobes, but as your skills develop so will your tastes, so keep your eyes out for new and improved items available on the market. Once you have the essentials, you will look the part and that will ultimately make you feel like a runner. Achieving this feeling will then motivate you to keep up your newly found passion and discipline. Sports bra Investing in a running specific bra is a very important purchase to make. It won’t just allow you to run in comfort but it is also medically advised. Female breasts contain no muscle, only tissue and fat, so they need to be held in place firmly or irreparable stretching and damage can occur. Hat We lose a lot of body heat through our heads, so trap it in during the winter months with a thin hat. If a hat isn’t your thing, try a headband wide enough to cover your ears. Shop around Research the kit you are after and try items on if possible, as some running brands come up a bit snug. When you have settled on what you’d like to buy, shop around on the high street, but also online where there are always bargains to be found. On many online stores you will find sizable discounts and receive a free pair of running socks if you spend over a certain amount. What’s that? Wicking: Good sports gear will ‘wick’ sweat away from your body, which 16 Running for Beginners Top tip Trainers High-visibility clothing Make sure you are clearly visible in the evenings or winter months by choosing items of clothing with reflective strips on them or invest in a cheap high-visibility vest. For your irst pair of running shoes, go to a speciic store where you will receive expert help. They will assess your feet and running match you up with th style, then e you don’t get your fee perfect pair. If t looked at early on and wear incorrec t trainers, it may lead to injury and bad posture and running form. Lightweight jacket or top A wind and weatherproof jacket or top is essential. It can transform a cold, wet, wind-beaten run into an enjoyable spell in the elements. Breathable material Pick running t-shirts that are made from breathable fabrics. Wearing betterquality t-shirts may cost a bit more because of the ‘wicking’ material, but they will be more enjoyable to wear, plus they wash well with no shrinking and dry in hours. Gloves A necessity when the weather turns, they protect from all of the winter elements making your run more bearable. They are easily rolled up and placed in a pocket too so always carry them in colder months. Socks Invest in a comfortable pair to ward off blisters and chaffing. Most running socks are specially designed to fit to the contours of your feet and usually come fitted with extra cushioning and are made from moisture absorbing fabric. Running tights Short, knee-length, three-quarter-length or ankle-length, making sure that you have a suitable variety for the seasons will keep your legs happy and wearing tighter trousers will hold muscles in place better resulting in less achy legs. means that it will stop sweat from staying on your skin and making you feel cold, as well as helping out your skin’s own cooling system. Running for Beginners 17 Getting started The walk/run technique Build up your running slowly and steadily to stay motivated and enthused W hen you start running for the first time, you are not expected to suddenly run full-pelt for three miles non-stop. In fact, it is much better to master what is called the ‘walk/run’. Walking during a run is not showing weakness or a poor level of fitness. It is, in fact, the most sensible way to begin your running training. People assume that running is easy, and that all you do is start to run and continue for however long you want. How wrong they are, as there is much more too it! Running puts an enormous amount of pressure on your body, so when first starting out, you must be careful not to do any permanent damage by overworking your joints, bones and muscles. Adding walking to your running workout ensures that you increase the amount of time you spend running in one go gradually. It is a simple process, and a personal way to organise your workouts and achieve the goals you have set yourself. Only you will know how good you are feeling, so listen to your body. After a light warm-up session, start out with small stints of jogging followed by light relaxed walking, for example, one minute running with five minutes walking. Repeat this cycle until you have completed your allotted workout time (no more than 30 minutes for someone new to exercise, and running in particular). If you are struggling with the running part, then just decrease the time. Walking is a vital part of any training plan, and is necessary to repair your muscles that will allow you to keep stopping and starting. Make sure you don’t tire yourself out too quickly, or you will really struggle to start running again. If timing your run/walks seems too regimented, then use a simplified training method of running to self-set goal posts. For example, run to the next lamp post, then walk to the end of the road and repeat. Setting yourself markers like this will show you how quickly you are progressing, and that a goal that once seemed unachievable will be a piece of cake within a few weeks. Build up the ratios gradually each week. To allow your body to get used to the motions, make sure you only gradually increase the time. If you up your running in the second week to two minutes, keep the walking break at five minutes, but drop it down to four minutes the week after. You’ll be surprised at how quickly you will be able to up the time and distance of your runs using this method. Never be ashamed to walk, as runners of all levels use this technique, even marathon runners, and it is the safest way to ensure your continued improvement without risking injury. One-month walk/run training plan Here is a simple guide for you to follow, but remember to increase or decrease time scales to suit how you feel. Only you will know how much you can handle. Don’t run until you’re exhausted or feel ill, and maintain the gradual incline in running. Always begin workouts with at least five minutes of gentle warming up, such a light walking and stretching. Begin to build up the time you are on your feet week week to improve sta mina on Week 1 Activity Duration Week 2 Activity Duration Monday 1-min run/7-min walk Repeat for 20 minutes Monday 1-min run/6-min walk Repeat for 30 minutes Tuesday Rest day Some light walking can be done Tuesday Rest day Some light walking can be done Wednesday 1-min run/7-min walk Repeat for 20 minutes Wednesday 1-min 30-sec run/5-min walk Repeat for 20 minutes Thursday Rest day Some light walking can be done Thursday Rest day Some light walking can be done Friday 1-min run/6-min walk Repeat for 20 minutes Friday 2-min run/7-min walk Repeat for 30 minutes Saturday Rest day Rest day Saturday Rest day Rest day Sunday Rest day Rest day Sunday Rest day Rest day 18 Running for Beginners Build up the pace to a light jog Reach your peak of speed by this point Stick with it and you wil soon be able to run for longer than you thol ugh t possible Decrease speed anwdalk slow to a brisk Return to an easy walking pace You will start noticing how muc h you haveing improved. Stay motivated and keep train Week 3 Activity Duration Week 4 Activity Duration Monday 2-min run/7-min walk Repeat for 30-40 minutes Monday 3-min run/7-min walk Repeat for 30-40 minutes Tuesday Rest day Some light walking can be done Tuesday Rest day Some light walking can be done Wednesday 2-min run/6-min walk Repeat for 30 minutes Wednesday 3-min run/6-min walk Repeat for 30 minutes Thursday Rest day Some light walking can be done Thursday Rest day Some light walking can be done Friday 2-min 30-sec run/6-min walk Repeat for 30 minutes Friday 3-min 30-sec run/6-min walk Repeat for 30-40 minutes Saturday Rest day Rest day Saturday Rest day Rest day Sunday Rest day Rest day Sunday Rest day Rest day Running for Beginners 19 Getting started Warming up and cooling down An essential guide to why warming up and cooling down are vital elements in your workouts W arming up your muscles before a workout is essential to staying a happy, healthy runner. Before partaking in any form of physical activity, you should always remember to limber up. If you rush into a workout, it’s likely that you will pull a muscle, and without an adequate cooling-off time it will take longer to repair itself. No more than ten minutes is required for a beginner to stretch all of the appropriate areas, but when planning your weekly workouts, always factor this time in, both for warming up and cooling down. If you forget, you’ll soon notice when you wake up the next day with sore, aching muscles. Dynamic stretches are considered to be more effective than static ones, as they loosen everything up, removing stiffness quicker. Even after warming up, though, take the first five Hip flexor stretch An elongated lunge that stretches out hips and leg muscles. Keep your knees in line with your ankles, and make sure that your body is straight. Ensure the knee doesn’t go over the toes minutes of your workout at a more leisurely pace to ensure everything is moving and working efficiently. The purpose of warming up is not just to relieve stiff muscles, but to raise your heart level, get your blood pumping and get you motivated for a training session. A typical warmup for a novice runner should begin slowly with a light walk, gradually building up to a faster-paced walk or light jog over the course of five minutes. With your muscles warmed up nicely, move onto some dynamic stretches composing of knee lifts, lunge walking, squats and some side-stretching. Once you have done these aerobic warm-ups, you can stretch out any other areas you feel need extra loosening. Never go straight into stretching cold muscles, as you will run the risk off pulling something. Cooling down doesn’t take as long as warming up, but it’s just as important. Finish off your workout with a light jog or fast-paced walk for five minutes, decreasing in momentum as your breath returns to a more normal level. Once you have caught your breath, stretch out your muscles. Ensure your calves (lower legs), hamstrings (upper back of leg), quads (upper front of leg) and glutes (bottom muscles) are stretched out to ensure there’s no onset muscle soreness in days to come. Also, spend a few minutes focusing on sidestep stretches and hip flexes to avoid cramp and groin strain. When stretching, hold each pose for 15-30 seconds for the best results and don’t rush them, repeating each stretch several times. Featured here are some of the most basic but fundamental stretches you need to incorporate into each warm-up/cool-down session. More flexibility will come with time, but for now take it easy; don’t force muscles to stretch further than they can comfortably. Gluteus muscles Sit on the floor, lift one ankle and rest it on the opposite knee, applying a little pressure onto the knee and pushing downwards. This will stretch out the bottom muscles relieving any hip pain. Apply pressureligthot the kne deeper setrfoetrc ha Lean intootgehet stretc h t m it more fro What’s that? Dynamic stretch: This is a stretching exercise where you’re moving into a pose at a quicker pace, such as a lunge. Repeating the faster lunge transforms 20 Running for Beginners

Author Isbn 1785462253 File size 35.00MB Year 2016 Pages 164 Language English File format PDF Category Sport Book Description: FacebookTwitterGoogle+TumblrDiggMySpaceShare As one of the cheapest and easiest way to get fit, there’s no mystery around why you want to take up running. However, it can be hard to keep up, and you want to make sure you’re doing it safely to achieve the best results. With this book, we teach you all the basics and give you the vital advice you need to make sure you’re getting the most out of your new healthy hobby. Featuring: Getting started – What to know before you strap on those trainers Health & fitness – Running is a great activity to maintain a good health and weight – here are the essential tips to become a healthy runner Training – You might have a specific goal in mind, like a 5k or even a marathon, and we’ll help you achieve it with our training plans Racing – Want to put your running to the test? Learn how to prepare for your first race     Download (35.00MB) Road Racing for Serious Runners: Multispeed Training- 5K to Marathon Galloway’s Marathon FAQ The Runner’s Edge: High-tech Training for Peak Performance Trail Running: From Start to Finish Daniel’s Running Formula Load more posts

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