YOU SHOULDN’T START IF YOU CAN’T RUN FOR 10 MINUTES
Expecting to go from zero to hero in a single training session is a huge mistake new runners make. Rushing out the door, only to return 20 minutes later red-faced and gasping for air like a goldfish, is a sure-fire way to avoid running. It's significantly better to start a walk/run program in which you alternate 60 seconds of jogging with three minutes of walking a few times.
This will allow your body to acclimate to the new demands you're putting it under. You'll be significantly less likely to feel overwhelmed and quit up if you cut a session into little, achievable parts.
TO RUN, YOU MUST BE ATHLETIC
One of the most attractive aspects of running is that it is accessible to everyone. It is regardless of how you were in school — just look at the variety of shapes, sizes, and ages racing at any event. Choose obstacle marathons and ultramarathons if you're slow, as strength and endurance are more important than speed. Consider orienteering, where map reading is a prized talent.
IT ISN’T POCKET FRIENDLY
Yes, if you buy all the latest gadgets, join a posh gym, and compete in razzmatazz races. Running, on the other hand, is one of the most cost-effective sports provided you stick to simple equipment, run outside, and participate in smaller or free races. Can't afford to join a gym? Join a running club or start your own lunchtime running group. Yes, some events are more expensive than a rock concert, but there are numerous minor races that cost less than 10 EUR.
Clearly, you've never heard of chat-running! If you meet a running companion, believe me when they will tell you'll be too distracted with catching up on their news, to notice when your run is over. Listening to music, podcasts, or audiobooks is another way to spice up your workout.
YOUR JOINTS WILL WRECK IF YOU RUN
Many individuals worry that running may ruin their hips, knees, and ankles since a force up to eight times your body weight passes through your joints. In example, one study conducted at Stanford University in California followed over 1,000 runners for 12 years and found that runners had crippling joint alterations 12 years later than non-runners.
Another published research of 74,000 runners found that runners are around 50% less likely than walkers to need a hip replacement or develop osteoporosis, owing to the weight-loss effects of running.
YOU'LL FAIL IF YOU WALK DURING A RACE
Many of the runners I know think this, and they're the ones I pass towards the end of a marathon because they've run hard for the first 20 miles, hit the wall, and then discovered they can't run another step. Walking long before you need to is a lot superior plan, as early walk breaks aid to counteract weariness and later walk breaks help to limit the amount of damage your muscles experience.
Surprisingly, instead of slowing you down, 'legitimizing' stroll breaks can really help you reach a considerably faster speed.
ELITE ATHLETES CAN UNDERGO SEED TRAINING
While it's not recommended for beginners because the physical demands hard training. This might lead to injuries if you're not prepared. Anyone can gain from it if they follow a few easy guidelines. Short bursts of eyeball-out running are alternated with intervals of less taxing activity, like jogging or strolling, in speed (or interval) training.
You can run faster for longer before exhaustion slows you down if you undertake high-intensity intervals on a regular basis. Just remember that your body needs time to recuperate, so don't do it every day. It's also critical to begin slowly: do only a few faster sections at first, with longer recoveries.
FOR LOSING WEIGHT, YOU NEED TO RUN FOR HOURS
According to the American College of Sports Medicine, quick, high-intensity activity burns more calories than long, medium endurance exercise. When scientists compared those who did high-intensity interval training to those who did moderate-intensity cardio in a research published in Metabolism, they found that those who did the former lost nine times more subcutaneous (underskin) fat than those who did the other.
So, if you're short on time, give this 17-minute fat-blaster a try – it'll take less time than your make-up to complete:
-Warm up by walking or jogging for five minutes.
-Then alternate 15 seconds of sprinting with 45 seconds of walking or jogging in seven intervals.
-Then stretch and cool down with five minutes of fast walking or jogging.
BE A WOWSER
Although many runners are, if you run on Saturdays rather than Sundays, you can still maintain a busy social life. After a hard run, nothing tastes better than a (guilt-free) ice cold beer!
ULTRAMARATHON REQUIRES A SUPERFIT AND SUPERFAST RUNNER
It's expected that you'll walk a portion of the way in ultras (any distance greater than a marathon), therefore they're ideal for slower runners who already excel in mental endurance, as we spend more time on our feet than fast runners!