Saúde & Forma Física
Running for Beginners

Running for Beginners

Running for Beginners 7th Revised Edition

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

United Kingdom
Future Publishing Ltd
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nesta edição

10 minutos
top 20 tips for new runners

Congratulations, 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…

3 minutos
essential kit

As 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…

3 minutos
the walk/run technique

When 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…

4 minutos
warming up and cooling down

Warming 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,…

4 minutos
stay safe on the road

Bright jacket This is the best high-visibility article of clothing to have, as it will protect you from the wind and rain, as well as making you noticeable. Lightweight Not all high-visibility clothing needs to be heavy. Wear a lightweight vest for late summer evenings. Reflective strips Pick items of clothing with reflective strips on them for extra flashes of bright bold colours. Top tip Tie it up Keep long hair tied up in a bun or tucked into a hat, not in a ponytail, so people are unable to pull at it. It’s a dreadful thought, but if someone did want to mug you, then one hard tug of a ponytail would stop you quickly, allowing them to run off with your valuables. Running safely seems like an obvious thing for us to tell you, but you would…

5 minutos
beginner’s advice for nutrition and hydration

Getting your body hydrated and well nourished before as well as after a run is vital. Without the correct balance of nutrients, you won’t feel or perform at your best. When starting out as a runner, you should only need to make small alterations to your diet if you’re at a healthy average weight. If you’re overweight, then always speak to a doctor before commencing a weight-loss plan, but take on board what we advise in this book to see dramatic results and learn how to train safely. Preparing your body before a run is like putting fuel into your car. Put the wrong stuff in, such as sugary sweets and biscuits, and you will grind to a standstill with no hope of starting up again. Eating the wrong foods will leave…