Tips for new runners

Running is a sport loved by millions of people around the world for its physical, social and mental benefits. According to scientists, running is one of the most effective ways to strengthen heart health.

If running outdoors, runners will be in contact with nature, thereby reducing stress, reducing anxiety and improving mood. Runner can run alone to find privacy, or run with others to strengthen social connection.

Besides, jogging also brings many benefits in weight loss. When running, the body releases endorphins and gives a feeling of euphoria. Running also helps increase lung capacity, increase metabolism, lower total cholesterol levels, increase energy and reduce the risk of osteoporosis.

Besides, running is a simple sport. Runner does not need expensive equipment and can run anywhere. This is also an activity suitable for all ages. Many people start running in their 50s, 60s, even 70s.

Jogging also helps strengthen family bonds. Children participating in the race will learn how to overcome obstacles and practice perseverance.

People who are new to running or coming back after a long break need to start running at a gentle level, then increase gradually to avoid injury. If you have been sedentary for more than a year, you should consult your doctor before starting.

If you are injured, must use drugs and treat certain diseases, runners also need to be consulted and guided by a doctor. For example, people with type 1 diabetes can bring snacks if their blood sugar drops; People who are taking blood pressure medication need a heart rate monitor to monitor.

Runner needs to focus on investing in footwear and equipment. A well-fitting, comfortable running shoe that fits your foot and is stylish will help.

To avoid injury, runners should warm up before starting, walk or run about 5-10 minutes before increasing the intensity, doing warm-up exercises such as stretching.

Runners can start running by combining running and walking. For many newbies, this is the easiest way to increase endurance with less stress on joints. Runners can start by alternating one minute of running with one minute of walking, then increase the running time. As you feel more comfortable, reduce your walking time.

After each run, the runner can walk lightly. Some stretches help avoid muscle tension. Runners can schedule weekly runs to form a regular running habit.

In addition, runners need to carry identification when going out for a run to quickly identify in the unfortunate event of an accident.

Runners often lose water through sweat. Therefore, whether it is cold or hot, it is important to drink water before, during and after running. When running, it is recommended to drink when feeling thirsty, drink 100-150ml of water every 20 minutes while running.

If the workout is longer (90 minutes or more), supplements should include sports drinks to replenish lost sodium and minerals (electrolytes). Carbohydrates and electrolytes in sports drinks also help to absorb water faster.

Eating before, during, and after a run affects your body's performance and recovery. Before running, eat something light and rich in carbohydrates but low in fat, protein, and fiber.

Runners can set a goal to eat 90 to 120 minutes before the start of the run. Some runners eat 30 to 60 minutes before a run and finish off comfortably. Every runner has different needs.

If you run longer than 90 minutes, the runner will need to replenish some of the calories burned. The general rule of thumb is to eat 100 calories after an hour and another 100 calories every 45 minutes. Good food sources that are easy to carry and eat while running include energy gummies, energy bars, and candies.

To restore muscle glycogen (stored glucose) after a long run, eat some starchy and protein-rich foods within 30 minutes of finishing your run.

Runners have many common ways to stay motivated. First, many runners join a group or find friends to run with. Different types of running groups attract different runners. Some groups run to train for a specific race, others run for charity.

One way to help runners temporarily forget about physical fatigue and inspire to the finish line is to listen to music, podcasts, update news...

Runner can also write a running diary, save memories, milestones, ups and downs experienced. On days when you feel unmotivated, look back at what you've accomplished to get your running shoes back on...