Ready to embark on a running journey?
In the world of jogging, understanding the basics can make all the difference. Here are some key tips to help you get started on your running journey.
Before you lace up your shoes and hit the pavement, it's important to prepare. Hydrate half an hour before jogging, and for longer runs, opt for sodium- and magnesium-rich mineral water or apple juice. Remember, sports drinks are only necessary for runs longer than two hours.
When it comes to footwear, choosing the right running shoes is crucial. Heavier runners and well-trained, fast runners may require more cushioning. Ensure your shoes fit well, snug at the heel and midfoot, with about two centimeters of space at the front.
Starting too fast is a common mistake among beginners. It can lead to side stitches, panting, or even hearing whistling in the ears. Instead, start slow and walk in between runs if necessary.
Dressing correctly for running is essential. Aim to feel a slight chill when you start running, even in summer. A long-sleeved T-shirt is smart in the morning, as it can be tied around your waist when the sun comes out.
Remember to drink enough while jogging, especially in summer when a person of normal weight can lose up to one and a half liters of fluid per hour. The body can utilize warm fluids better than cold ones during jogging.
The right breathing technique can enhance your running experience. Beginners are often advised to inhale for three steps through the nose and exhale for three steps through the mouth. In very cold temperatures, it's smart to run as fast as you can still inhale through your nose. Above freezing temperatures, it's not forbidden to inhale through your mouth.
For those looking to increase their speed, interval training is recommended. This involves running a few minutes at your usual pace, followed by 30 seconds as fast as possible, then returning to normal jogging.
Using a heart rate monitor can help determine the ideal heart rate while running, which varies individually. For runners between 20 and 25 years old, the ideal heart rate is 140 to 170 beats per minute, for 30 to 35-year-olds it's 132 to 160 beats, and for 40 to 50-year-olds it's 124 to 150 beats.
It's important to note that if you haven't been active in a long time, are over 40, or weigh more than 90 kg, it's recommended to consult a doctor before starting to run.
Lastly, when starting out, it's better to run alone. Conversations while jogging can distract from proper breathing technique, especially at the beginning. As you become more comfortable, you may consider joining a running group.
Remember, every runner's journey is unique. These tips serve as a starting point. Listen to your body, and adjust as necessary. Happy jogging!
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