- Take a day off after two days of running so you won't lose interest after three weeks. You'll also avoid stressing your feet, joints and back and eventually improve your speed. Don't increase your distance by more than 10 percent per week or your ligaments and muscles won't be able to keep up. Lack of rest may result in an increased risk of injury and take the fun out of running.
- Breaking up running with walking isn't a crime. Beginners in particular should increase their training this way because it becomes a kind of interval training. As a rule of thumb, don't break up your running for less than one or more than five minutes, and don't stop altogether. Walk briskly during your breaks.
- For beginners, a slower tempo is best. Most people rush in too fast and don't do their body any favors. You may be able to handle a fast tempo, but your joints and back could be in danger of injury. If you can talk while you're running, you've found the right place.
- Slow down at the end of your run to send the signal to your body that it can soon relax. Don't end with a sprint, that's counterproductive.
- Run with friends or in a group. It's easier to run with others, if for no other reason than you have someone to talk to. You'll also have better control over your running pace. It's also harder to skip training if you have someone relying on you.
- Find motivation. If your route bores you after the tenth time, find a new one. The new scenery will surprise you.
- Plan your training in advance so that you can fit in into your week. Excuses such as "I don't have time" belong in the past. If you really can't fit a long training session in, split it up. Three 10-minute running sessions are as effective as one 30-minute session. Every step counts.
- The untrained are afraid of side stitches. We know the cure: Breathe out deeply when you land with the foot of the side without the stitch. The diaphragm will relax and eventually the pain will disappear. While you breathe out, you should push your hand on the spot of the stitch. And don't stop! Keep going!
- The best time to run is right after getting up. Studies show that your fat burning machine is ready to kick in early in the day, so a morning run is best for those who want to lose weight. If you don't want to work out on an empty stomach, have a banana or apple juice. Don't eat more than that because your body didn't ingest any nutrients overnight and will devote its energy to processing the food.
- Running depends on your stomach. You can make your run difficult with the wrong food. Don't eat a big meal 2-3 hours before your run. If you must eat something before your run make it light, like fruit slices. you can also drink a fruit spritzer (one part juice, three parts water). After training, refill your carbohydrate stores with a banana.
Published on Men's Health Coach Compact Knowledge for Men pp.116