What are some of the biggest running trends you’ve seen?
Fitness watches, shoes, eyeglasses and apparel have all captured a large market in the running community. Most importantly, the running watch you wear should show all the matrices you need to improve every day! Get insights from your workouts like heart rate, tempo, cadence and stride length, and other health-related data like sleep, breaths per minute, stress levels throughout the day and recovery time after each workout, crucial if you want to improve your running and overall health. There are watches like Garmin that can help you track and analyze your running and health. I always recommend that my athletes check their resting heart rate daily, their body battery and recovery time. This ensures you’re recovering well between sessions and not doing too much.
What are some of the biggest mistakes when running?
There are mainly 5 mistakes that runners make.
Too much expectation is too fast – It’s much easier to start running and running too soon with friends and mentors than it is to understand scientific advancement techniques and how much overload your body can take weekly. Skip Strength & Flexibility Exercises – Most beginners have years or maybe decades of inactivity and suddenly start running for miles. One must combine mobility/flexibility and strength training sessions in a weekly plan before overloading their skeleton with thousands of steps per run.
Missed Warm Up & Cool Down Exercises – Don’t step out the door of your house or car and start running. One has to do some dynamic stretching or some walking exercises like knee raise/butt kick/hip rotation/heel lift & toe lift/spine flexion and rotation before starting to run . Even a run without a warm-up can be the source of a long-term running injury. Cooling down with an easy 5-10 minute jog/walk after your run ensures your heart rate has dropped to near resting level. Do some static stretching for the hips/calves/spine and shoulders before starting the day.
Defective shoes- I’m not a fan of too much cushioning or too much support but there are shoes on the market that cater to a wide variety of human feet so better ask a professional if you should wear shoes what and for how long. Work out your leg strength and leg mobility every day to become a better and more minded runner. Try jogging barefoot in the grass during warm-up to practice gentle landing (#1 Running Drill)
Nutrition- I would never put kerosene on my Ferrari. If you are struggling to lose fat, improve running economy, lower heart rate, less fatigue, faster recovery, stronger, less inflammation, better sleep, etc. Along with a running plan You must record what you are doing in your mouth. Each food will help you get one step closer to your goal. Many of you have heard “Run so much that you can eat anything”, which is exactly the opposite of what you should be doing.
What type of training is important to get the most from running?
Balance is key almost everywhere. As a general rule, 80:20 works best when we start running where 80% of the distance/time should be spent on low-to-moderate aerobic exercise and 20% of the time/distance/ During periods of practice in higher altitudes, Zones 4 -5 are ideal for many people. Never underestimate the benefits of low-intensity training and stick with it for the longest time of the year. For best results, one should hire a certified and experienced trainer online or onsite who can tailor their running plan to their current fitness level and individual ability. their.
What are the top 3 tips for beginners?
Smaller daily steps lead to bigger goals. To ensure a long running career without injury, walk more, run less at first, and focus on mobility and strength early on. To start, run/jog 2-3 times per week and walk the other days. Start with short intervals of 1 minute of running and 2 minutes of walking, gradually increasing to 4 minutes of running and 1 minute of walking to build strength for longer distances. Progress is essential; Shortening rest and increasing running shouldn’t happen in the same workout. Do at least three successful exercises with 6-8 repetitions before adjusting intervals. Drink a glass of lemonade 20 minutes before a run and take a sip of water/electrolytes mid-run and never get dehydrated. One can drink water steadily while jogging because when you start an strenuous activity, the demands on the body will increase many times. Water is an important factor in keeping blood fluids and heart rate lower, so every beginner should stick to and stick to the rule of thumb of drinking sips of water every 5-7 minutes. activity, whether walking or jogging.
