![]() ![]() A little discomfort at first is normal. If you develop a side stitch or your knees feel achy during a run, try slowing down and walking for a few minutes. This way, you’ll land on an alternating foot each time you breathe out. To evenly distribute the physical demand, alternate your breathing by inhaling for three steps and exhaling for two, Coates suggests. Most people inhale and exhale on an even beat every two or four steps, which can lead to repetitive stress on one side of the body whenever that foot strikes the ground. Notice a trend here? Breathing can make a big difference in your running experience! For many beginners, exhaling can be a pain trigger-that's the moment your diaphragm relaxes and the body's core becomes unstable, Coates says. Repeat to complete 10 cycles. Then, try this techniques during your runs-especially if you find yourself panting or notice your shoulders and chest moving up and down. (Your hands should rise as your midsection expands.) Exhale, relaxing your belly and pushing the air up and out so your hands lower. ![]() ![]() Inhale slowly, contracting the diaphragm by pushing air downward toward your belly. Here's a daily exercise to practice belly breathing: Lie on your back and rest your hands on your abdomen. Belly breathing can help fend off muscle fatigue by allowing the body to take in more oxygen than chest breathing would allow, Coates says. If other options are available to you, you may find that softer, springier surfaces such as an outdoor track, dirt path, or landscaped playing field are more comfortable for running. I n terms of impact, concrete sidewalks and asphalt surfaces such as roads are among the least forgiving. ![]() When you run, land gently, with your foot underneath you to minimize impact and prevent overstriding, says Heiderscheit. You’ll slowly condition yourself as you gain more endurance. Speed is the last thing you should worry about when you’re starting out,” says running coach Budd Coates, co-author of Runner’s World Running on Air. As you're settling into a running routine, “don’t run any faster than you can fast-walk. “The best shoe is the one that feels like you have to work the least in it.” And wear seamless socks so that your foot rests comfortably (without rubbing against the interior) to prevent any foot wounds. “Run for a minute or two and notice if there’s any abnormal pressure on your feet,” says Heiderscheit. Find a brand that fits you well, then sample a variety of styles to get a feel for each as you run around the store (yup, we’re serious). Running shoes are designed to take more impact and to help you move faster. “You want a running shoe, not a walking one or cross-trainer,” notes Bryan Heiderscheit, PT, PhD, professor and director of the University of Wisconsin Health Sports Medicine Runners Clinic. While running generally doesn't require a ton of fancy gear ( ratty old T-shirts encouraged ), your footwear does deserve some consideration. #RUNNING CHALLENGE TO LOSE WEIGHT HOW TO#With every step you take-even if you're moving forward slowly-you’ll be getting fitter and making future runs that much easier. Here’s how to set yourself up for long-term running without pushing yourself too hard. Minute for minute, running generally torches more calories. Runners also tend to experience a bigger jump in metabolic rate after their sessions, the study found, along with more pronounced post-workout appetite suppression. Runners of all speeds live three years longer on average than non-runners, found a study published in the Journal of the American College of Cardiology - and that longevity effect was seen with as little as 5 minutes of running per day. One possible reason, the researchers say, is that running is a vigorous, high-intensity exercise that improves cardio fitness more efficiently than more moderate activity. (Just note that it's best to check with your doctor before dramatically ramping up your fitness regimen.)įor people hoping to lose weight, running may offer an edge over walking, according to a long-term analysis of more than 47,000 men and women in the journal Medicine & Science in Sports & Exercise. While pretty much any form of activity can impart health benefits , running may offer some unique advantages. Read on for an 8-week plan that will get you up and, well, running, along with expert advice on everything from warmup exercises to choosing the perfect pair of sneakers. A running plan can help you reap the health benefits of this activity and deliver genuine enjoyment. Luckily, that feeling isn’t limited to the under-18 set. Playing tag, racing to the best swing on the playground, chasing the family dog… If you’ve watched kids play outdoors lately or recall from your own childhood, you know that running can be fun and freeing. ![]()
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