This article presents 7 running tips for beginners to lose weight. Anyone who wants to start running should read this.
Run Training Tips for Beginners to lose weight
The article is a little longer, so here are the anchors to get to the point. Just click on it or read the whole article!
- Is there the right or best running style?
- Running training – the right marathon preparation
- Running shoes are the most important for every runner
- Stretching – as important as the sport itself
- Avoid side stitches during endurance sports
- The importance of warm-up training before exercise
- Let’s go!
1. Is there the right or best running style?
Everyone can run… Yes and no, because we are as individual as we all are, we run. All those who are interested in running or practise it themselves know that you can recognize it from a distance by its typical running style. There are certain characteristics you should pay attention to in your own running style. Especially with regard to the economization of his running style there is a lot to consider.
The different running styles
There are forefoot, metatarsal and heel runners, whereby the former can be settled usually rather with the black runners. This is because you automatically become a forefoot runner barefoot. You can try this, if you walk barefoot your foot has to cushion the whole weight over your toes, i.e. you would never bounce barefoot over your heel, the same applies to treadmills, if you have not (yet) found the right pace for yourself.
The Africans almost always walk barefoot as children and therefore comes the springy light running style, which is very aesthetic to look at because it looks effortless, almost floating.</block quota>
Emil Zátopek, “the locomotive”, was known for his power-sapping running style, but did not stop his success. What does this mean for us ambitious recreational runners? Do we have to change our style? Basically, you can never give up your own style, but you can refine and refine your style.
Many runners make too big steps, which has two major disadvantages. Once you “hack” with the heel into the ground, if you come up with the foot before the body’s centre of gravity, which is harmful for the knees and hip joints and on the other hand you take the propulsion, because you have no round motion sequence. Thus this style costs a lot of strength, which you can “invest” better. So it makes sense to reduce the stride length and increase the stride frequency. You can do quite well if you imagine walking barefoot on a hot asphalt. This would automatically reduce the ground contact time, resulting in a more effective running style.
We are spoiled by the whole range of perfectly cushioned running shoes as far as impact is concerned and that is why we become heel runners or at best midfoot runners.
A change of the running style is possible, but not easy.
If you want to optimize your running style permanently you really have to concentrate in the beginning time otherwise you quickly fall back into the comfortable learned movement patterns, because your body is “lazy”, it does not want to change anything it has learned economically and you will soon notice that you suddenly get sore muscles as an experienced runner, especially in the calf muscles.
This is why you should not exaggerate at the beginning or in the worst case you can get a torn muscle fibre due to the momentary overload of the unfamiliar movement pattern.</block quota>
One will also notice that knee pain or hip pain may be caused by the unaccustomed movement.
Everyone can change his style, but you can’t work against his body, i.e. in the future you will still recognize the runners by their style, even from a distance!
2. Run training – the right marathon preparation
Meanwhile, marathons have become a popular sport, and every runner wants to finish a marathon once in his or her career in the supreme discipline. But it is not that easy for the body to withstand such a long endurance load. In order to be able to run a marathon successfully and, above all, healthily, you have to prepare yourself perseveringly and consistently for this running event.
Marathon training plays an important role and must be done early and consistently
Training for a marathon cannot start early enough. The 42,195 km distance is a very big incentive for every runner, but still very demanding. Depending on the individual performance level, an appropriate run training must be carried out.
However, you should not start marathon training too late. On the one hand, the fact that even well-trained runners run good times on shorter distances or even the half-marathon distance must be taken into account in this context, but are nevertheless not capable of achieving the marathon distance without specific training.
The reason for this is the body’s lack of ability to provide sufficient energy over an unusually long period of time.
For this reason, even experienced runners must slowly approach the marathon distance. But especially during such long runs, the body needs not only more time to regenerate after the great effort, but also the change of the energy supply by the body also needs its time to adapt. In this respect, the start of a training session, for example, is only half a year before the marathon itself.
For the body it’s a big change and adjustment to be able to run a marathon
There are enough training plans for the right marathon preparation, but every marathon runner must strictly adhere to them. Another aspect to prepare for a marathon is the supply of the body with food and liquid. Drinking while running needs to be practiced first. Also you have to know your body when is the right time to eat. Likewise, the body must first adjust to the fact that it can also take in food during an athletic load. Without sufficient energy no runner can finish a marathon.
Another important aspect is also the time required for the musculoskeletal system to adapt to this long load. The joints, tendons and ligaments cannot adapt to soclhe loads in a short time. That takes some time. If you do not give the body this time, you risk serious complaints or even injuries to the musculoskeletal system.
3. Running shoes are the most important thing for every runner
This statement sounds simple and logical, but it is not so easy to find the right running shoe for the different running styles of the individual runners. Running style distinguishes between forefoot, metatarsal and heel runners, depending on whether the runner runs normally or is a pronator or supiner.
How do you find the right running shoe?
Depending on the type of running style, the right shoe with the right cushioning must then be found, and of course the running shoe with the right support function for the foot. The running shoe should also be adjusted to the weight of the runner. Overproners or supiners naturally need different shoes, with different running and above all support characteristics. For these types of runners there are running shoes with pronation supports and also special running shoes for runners who supine.
Running shoe purchase should be in the afternoon or evening
The running shoe purchase itself, should always take place in the afternoon or evening, because the foot widens during the day by the load somewhat. In addition, one should get good advice in a specialist shop for running shoes, and preferably also have a running analysis or treadmill analysis done.
The choice of the right running shoe depends on the type of foot. Few runners have a normal foot, much more common are the flat foot and the hollow foot. Furthermore, the running shoes also differ in their characteristics. For example, there are normal shoes, stable shoes, and of course running shoes for all possible strains from the terrain or the ground.
Is there an optimal running shoe?
Paradoxically, this question must be answered with no! Every running shoe should of course have the ideal fit and, of course, the necessary support functions. But it is in the nature of things that if you use one and the same shoe permanently, then the musculoskeletal system adapts too much to the running shoe and its characteristics, with which the remaining musculature is hardly demanded any more.
Ideally one should have optimally fitting running shoes of different brands , so that the body is always loaded differently. The ideal running shoes are therefore only ever available in alternation with the matching running shoes.
For the fact that especially when running you put a lot of strain on your musculoskeletal system and here especially your feet, the Wengist runners give themselves enough thought when buying running shoes. In addition, one should never always run with only one pair of running shoes, but always use at least two or better three pairs of running shoes at the same time, because then the respective cushioning of the running shoes can recover much better through the alternating use of the individual pairs of shoes. The bottom line is that you can walk further or longer with every pair of shoes.
It is absolutely important from the size, that the shoes also fit according to the foot. The consequences of a running shoe that is too big or too small can be considerable. The spectrum ranges from crooked toes to back, neck or back pain. You should also make sure that your toes have enough space to move forward. This should be about 10 millimeters of space.
The durability of running shoes
The durability of running shoes naturally depends on the wear and tear of the shoes. As a guideline you can count on about 800 to 1000 kilometers of mileage. But then the cushioning properties of the running shoes are already quite exhausted. However, one should observe the condition of the shoes after a mileage of approx. 600 kilometres. It is better to change the running shoes more often than to get complaints with the musculoskeletal system. What the condition of the running shoes is, can best be seen by the wear of the sole, whether the sole is already detached in some places, or whether the cushioning of the running shoe is already brittle. This can be seen from small cracks on the side of the cushioning.
4. Stretching – as important as the sport itself
Sport is not only movement, fun, fitness, sweat or physical performance, sport also means from another point of view quite simply: muscle contraction. Athletic performance is achieved through the muscles. However, many athletes forget that the muscles not only want to be used, but must also be cared for, i.e. must be planned. Otherwise there is a risk of muscle shortening, which can have not insignificant consequences and effects.
Regular stretching serves to protect the muscles
Every activity of the muscles comes about through a muscle contraction, i.e. the corresponding muscle shortens. This enables the muscle to perform muscle work and sets a part of the body in motion, for example the pedal movement of the legs when cycling. The more often, the longer and above all the more intensively such muscle contractions take place, the more each muscle tends to shorten as a result.
However, shortened muscles cause the body to lose its natural equilibrium, which can quickly lead to postural deformities.
A muscle does not shorten within a week. Muscle shortening is a process that lasts for years, but can have serious consequences for the body. For example, the hip flexor likes to shorten by cycling. If this is not counteracted sufficiently, such as the back thigh muscles or strong abdominal and back muscles, the shortened hip flexor causes a hollow back.
A hollow back means for the individual vertebrae of the spine that they no longer lie exactly flat on top of each other, but are somewhat misjudged. The consequence can be a herniated disc. Such serious consequences can be counteracted by not allowing muscular shortening in the first place, and by always stretching after sport.
Stretching is the more effective the closer you get to the corresponding sporting activity. The hip flexor can only shorten over a long period of time if it is not stretched sufficiently. But if it is shortened, it is very difficult to stretch it again successfully. This is also a lengthy but not hopeless process. With the right awareness for stretching, mkan can save himself and his body many complaints if you do this conscientiously and regularly. Stretching is just as much a part of sport as sport itself
5. Avoid side stitches during endurance sports
What can be the reasons for the side stitches? What exactly is a stitch? How to avoid side stitches.
Almost every athlete knows the annoying stitching when endurance sports and especially when running. How can this be avoided? First of all, it is scientifically explainable if you ate too much before training or competition. The digestive organs then have to be increasingly supplied with oxygenated blood, which in turn is missing in the spleen and diaphragm, as far as the scientific explanation for side stings is concerned.
It is probably a cramp due to a lack of blood circulation with oxygen-rich blood. So it is better not to take a heavy or sumptuous meal before training or competition.
May also be from wrong breathing, i.e. one inhales too much and exhales too little. In this case, you can deliberately concentrate on exhaling very deeply and only then inhaling again. By the way, breathing through the mouth is fine. It is not possible to inhale enough through the nose at higher loads.
You also shouldn’t run too fast, rather increase slowly and then accelerate. If you start too fast, which is not just a beginner’s mistake, you have to pay for it later. Especially in competition, one is tempted to keep up the pace because one is spurred on by the adrenaline. However, it is better to “roll up from behind”.
If you already have side stitches, you have to slow down to the point of walking and should breathe consciously. You can support that by putting your arms up. Alternatively you can use press your fist to the painful spot, which often helps against the pain, or it will go away faster.
6. The importance of warm-up training before the sport
What is the significance of pre-warm up training? And what kind of warm-up exercises are there? Many athletes ask themselves these questions, and above all they usually do so only then, wenn´s may already be too late. A general or also special warm-up training serves to prevent injuries and in any case gets the circulation going. Both aspects are very important not only from a health point of view, but also in terms of sporting performance.
Minimize risk of injury and boost circulation
Warm-up exercises have the purpose of protecting the body from injury and increasing the performance of the body. The musculature is to be made supple by specific warm-up exercises in order to prevent muscle fibre tears or strains, for example. But the cardiovascular system should also be “brought up to speed”.
Warming and stretching
Another important aspect is the pre-stretching of a muscle before its load. In this context, however, care must be taken not to stretch the muscles too much so that the muscle is not too weak. If the pre-stretching is too strong, the muscle’s ability to contract is lost and one is no longer as efficient. Here, the individual constitution of the individual athlete is very important, and everyone has to make their own experiences in this context.
In this context, the specific sport and its demands on the muscles are particularly important.
As a jogger or endurance athlete you can largely do without warming up, because you just have to start running. As a sprinter it looks quite different because the strain on the musculature is extremely high and you can’t just warm up through the sport itself, i.e. through short sprints. The same applies to all sports where maximum strength is essential.
General and special warm-up training General and special warm-up training
Basically one can distinguish between a general and a special warm-up training. The general warm-up training is about warming up the body in general, improving blood circulation in the muscles, and getting the cardiovascular system going. In the special warm-up training, the sport-specific muscle parts and the associated tendon and ligament apparatus are prepared for the athletic strain.
In a general warm-up workout you should run loosely for a few minutes, but when running with hop jumps, sidesteps, beginners or lateral change steps can vary. Rope skipping is also very effective in this context. Circular movements of the arms, the head of the shoulders, or the upper body loosen the upper muscles. The leg muscles is activated by running and the different types of running. In the gym the crosstrainer, the treadmill or the stepper are of course a good choice. But also the spinning bike is a good alternative.
In the special warm-up training, the specific muscle groups are dealt with for each sport. Usually very large and one-sided loads occur here, for example, in one-sided sports such as tennis. The general warm-up training would not be effective enough and the risk of injury would be too high.
Strength training also has to be differentiated according to the type of strength training you do. For example, if you do strength endurance training, a general warm-up training will suffice. If you do a maximum strength training, you should do a specific warm-up training of the respective muscles. In such a case, one or two warm-up sets with low weights on the special training device.
7. Just do it!
That’s my conclusion of the race training. Just do it! Let’s go!
- running tips for beginners to lose weight