Running is probably the most convenient workout. There is no equipment involved; you don’t need to be a member to the gym; you don’t need to be a skilled athlete. It’s also one of the most eficient ways to blast fat and burn calories-about 600cal an hour. You’ll also reduce your risk of heart disease and diabetes, boost your mood, temper stress and build the muscle, especially in the lower body and core.
Running is my favorite type of cardio. I feel so good after every workout, it makes me happy, gives me the energy and my body feels great.
When my daughter was born, I didn’t workout for almost a year, and when I came back to the gym, I started from running. I ran 5-6 times a week, for 45-60 minutes. I lost some weight pretty fast, but it wasn’t enough for me.
I read a lot of books and changed my diet multiple times. I changed my workouts, tried different combinations. Some of them worked, some were not.
Last winter, I was running too much, and my toes started hurting. I could barely walk, and stopped running for a while.
For today, I run 2-4 times a week. I wish, I could run more, but I just don’t have time. I also do some weight lifting workouts and it really helps.
I probably made a lot of mistakes during my fit jorney, but I learnt some lessons:
1. Pick the comfortable shoes for running. It is really important. I personally use Asics Gel-Speedstar Running Shoes. Make a small investment in gear now and you’ll feel more comfortable and avoid aches.
2. Eat before the running workout, otherwise you will eat “a cow” afterwards. But don’t eat too much-a full stomach can be a culprit. It is very important to eat 1 hour before your run. Some of the choices might be brown rice- gives you energy, while fiber keeps you feeling full; berries-their antioxidants can work to help promote a healthy heart and even stave off soreness; nut butter-a tablespoon of nut butter spread on a piece of whole-grain bread can power up your run; protein shake- works great if you run early in the morning, and don’t have time to fix the breakfast. It will give you the energy and make you full for a few hours.
3.Don’t start too fast. Give your body some time to get used to the demands of running. Walk for 2-5 minutes. You have to condition your muscles, tendons and bones, not just your heart and lungs.
4. Turn up the music. Music can power you up that hill. It really helps you run faster, motivates you and just boost your mood.
I love using some of the Apps on my phone.
5. Do different running workouts every week. It will help your body to get stronger and leaner and also you won’t get bored from the same routine. You can try intervals training-start with a two-minute speed burst at a challenging but sustainable pace, followed by three minutes of easier recovery jogging. Repeat six times for a total of 30 minutes. Try different combinations of running, jogging and walking. If you use the treadmill, try to do the work out with incline( very effective).
6. Decide what your goals are. If you are trying to loose weight, it’s better to start your workout with running. If you’re trying to build the muscles, do the cardio at the end of workout, or as a separate workout the other day.
7. Drink plenty of water. Don’t drink too much, just try to have little sips during your run. Coconut water works great as a post workout drink because it rehydrates and provides important muscle relaxing nutrients to help in recovery.
8. Listen your body. If you feel you can do more, just increase your speed, push yourself to better results. If you feel the opposite, do it slower, let your body rest, avoid injuries. One injury might keep you away from the gym for weeks,so you have to learn listen to your body and find the right workout for yourself.