Your foolproof guide to running
Monday 17 August 2009
Forget your excuses about expensive gym memberships - get those trainers on, head to the park and get fit for free!
Running has been declared the No.1 fat buster, so wave goodbye to sweaty gyms and enjoy some fresh air while exercising!
Running outdoors burns 30-40 per cent more calories than the treadmill can do in the gym! It's also a great stress buster and will give you some much needed time alone if you need to clear your head.
Increasing your oxygen levels and endorphins, running is a great natural way to help you chill and de-stress. Jogging is also the best for an all-over fitness workout, training the core muscles, lower back and those pesky love handles.
Aside from being the best way to burn body fat, running helps to slow down the ageing process. It has also been linked to improving heart and bone strength, so you are less at risk of developing debilitating illnesses later in life.
So, with all those benefits what’s not to go for? Check out these handy tips we’ve compiled for the best running experience:
Starting out
Those first few weeks are going to be the hardest, but grin and bear it and it will just keep getting better, say running experts on running4women.com.
Walk for four minutes and then jog for one to begin with, gradually increasing the time you run for. Fitness improves over time and you’ll soon be speeding off.
Knowing your route
Knowing your route can improve your ability to run for longer and increase your fitness levels. If you know your route in detail before you start, how long it takes, and which parts will be the hardest, you can pace yourself and go for the whole run at 100 per cent.
Make changes
Mixing up your routes on a regular basis keeps up your mental and physical fitness. For example, some days try running up hills and other days stick to a flat route but keep going for longer. You’ll begin to feel less fatigued as your mind wakes up to what it is doing and where you’re heading.
Focus on what’s ahead
Leaning forward will help you run more effectively. Squeeze in and tighten those abdominal muscles and buttocks to keep your core strong. Keep focusing ahead, and think about all your achievements at the end when you can really celebrate.
Find the right pace
Listen to music as you run and time your steps to fit the beat. Running at a consistent pace helps to shed that fat even faster. Breathe in for three or four strides, and then out for three or four, helping you to find that rhythm and steadily improve your fitness.
Run for a set time and not for miles. This way you can go at completely your own pace.
Pump those arms
Pumping your arms gives you more power in your legs says personal trainer Matt Roberts. It gets the body’s lymphatic system pumping, which eliminates harmful toxins.
Before and after
Eat lots of carbohydrates and proteins. Carbohydrates are instant fuel for the muscles and protein helps assist muscle recovery and repair. Drinking fluids is also very important. Have a drink every 10 minutes and don’t wait until you feel thirsty.
When you get home, don’t forget to leave some time to rest between those runs to allow your body time to recover. Taking plenty of rest as well as exercise will gradually improve your performance.
By Chloe Pew Latter
For a diet that suits an active lifestyle go to www.closerdiets.com and choose one of our 16 delicious meal plans