- 1. What does running do?
- 2. How many calories does running burn?
- 3. How to start running?
- 4. Which training for beginners should I choose?
- 5. Which running outfit to buy?
- 6. What kind of diet should I use while running?
- Do you want to lose weight by running?
- 7. How to motivate yourself to run?
- Good luck! ;)
Running gives energy, he alth, joy, burns calories and reduces the effects of a sedentary lifestyle. Even so, you wonder if running is for you? Are you a beginner and don't know how to start? In this article, you'll learn everything about running: what to start with, how many calories you can burn, how to dress and much more!
Runningis the most popular sport among Poles. If you want to join the group of avid runners, be sure to read this guide. We will explain the most important things to you aboutrunning :
- What running is good for
- How many calories does running burn
- How to start running
- Which training for beginners to choose
- Which running outfit to buy
- What diet to use while running
- How to motivate yourself to run
1. What does running do?
Running keeps you he althy
Running is an aerobic exercise - that is, one that increases oxygen exchange and speeds up circulation. There are a number of positive he alth effects associated with this:
- blood pressure lowers- this reduces the risk of developing hypertension, and consequently allows you to avoid diseases such as stroke or heart attack;
- the heart strengthens- thanks to regular running it is able to pump more blood, using less energy, so it works more efficiently;
- bones and joints also become stronger- training load accelerates their mineralization and renewal, making them resistant to fractures and injuries. The risk of osteoporosis is also reduced;
- the body is better oxygenated- running makes the oxygenated blood reach all organs and parts of the body faster, thanks to which they function better (this applies to the brain, intestines, liver);
- the body is better at removing toxins- this is due to the accelerated circulation. Harmful metabolic products are removed faster;
- the muscles of the whole body are strengthened- not only the legs, but also the arms, the entire torso together with the abdomen, back, thighs and buttocks work while running. As a result, our posture improves, the body is less prone to overload, and pain occurs less frequentlyback and joints.
Running gives you energy
Do you feel tired often for no apparent reason? Start running! You'll get better sleep and more energy during the day. This is another result of better oxygenation of all body tissues. More oxygen=a more efficient brain, better focus, improved memory and more muscle strength!
Running helps you lose weight
Running is the best slimming sport. It allows you to burn the most calories of all aerobic sports (how many? See table below). In addition, it speeds up the metabolism. This means that the body is better at dealing with energy changes, i.e. it burns fat faster and turns it into energy needed, for example, for muscle work or supporting life functions.
Thanks to regular running, you are able to increase your metabolism so that the body does not accumulate fat, but uses it on a regular basis. And you will stay slim without restrictive diets!
Running shapes your body
Slightly defined leg muscles, shapely calves, firm thighs and buttocks - these are the effects that you will surely notice after a month of systematic running. The abdomen will become flatter, and if you add a few sit-ups a week to your training - you will definitely build an impressive radiator!
A flat stomach in a week - diet and exercise for 7 days
Radiator exercises (for abdominal muscles)
Running fights stress
When you run, you leave your everyday problems and worries behind you. You have the opportunity to distance yourself from the troubling issues, thanks to which on the following day you are able to find a solution for them with a fresh head. This "reset" is very important for your mental he alth, especially if you have a lot of responsibilities and feel overwhelmed on a daily basis. Running helps to avoid mood swings and depression.
Running gives you confidence
Thanks to running, you get the feeling that instead of spending time unproductively, e.g. watching TV series or browsing Facebook, you are improving and doing something good for yourself. It gives a lot of satisfaction. It is also an asset in the social field - thanks to your passion for running, you inspire respect, impress, and your attitude inspires others. It's also easier for you to make new contacts.
Running is fun
Running is amazing fun! Running training causes a release of endorphins - happiness hormones that put you in a great mood and make you look optimistically into the future.
Check: What is the runner's euphoria iwhen does it appear?
Read more about the effects of running:
2. How many calories does running burn?
As mentioned - running burns the most calories of all endurance sports. How many specifically? See calculations for weight and pace.
All calculations are done forof an hour (60 minutes) run .
| 50 kg | 60 kg | 70 kg | 80 kg | 90 kg | |
| trot (6.5 km / h) | 300 kcal | 360 kcal | 420 kcal | 480 kcal | 540 kcal |
| slow pace (8 km / h) | 415 kcal | 498 kcal | 581 kcal | 664 kcal | 747 kcal |
| average pace (10 km / h) | 525 kcal | 630 kcal | 735 kcal | 840 kcal | 945 kcal |
| fast pace (13 km / h) | 670 kcal | 804 kcal | 938 kcal | 1072 kcal | 1206 kcal |
| very fast pace (15 km / h) | 765 kcal | 918 kcal | 1071 kcal | 1224 kcal | 1377 kcal |
3. How to start running?
The first step to becoming a runner is over - you are reading this article :) The next one is to find outwhy you want to run . If you do not realize what you want to achieve by running, you will not be motivated to continue training.
You need to set yourselfa specific, measurable goal . For example, "I want to lose 10 kg", "I want to run 20 km without stopping", "I want to run a marathon in a year". Avoid generalities such as "I want to start running to improve my condition." With this in mind, you will probably give up after 2-3 weeks, because the results will not be measurable.
Already have your goal? Then follow these tips:
4. Which training for beginners should I choose?
Running seems to be a child's play - after all, what's the philosophy of just running? Each of us can do this activity since we were a child.
However, if so far you have spent your free time mainly on the couch in front of the TV or computer screen, your first running training may surprise you! Or rather, how difficult it is, not in shape, to run 5 minutes without getting out of breath.
Therefore, instead of throwing yourself into the deep water and going on a route with the intention of running 10 kilometers, use theready-made training plan for beginners :
- RUNNING -10-Week Beginner Training Plan
It consists in intertwining a jog with a brisk walk - this way you will get your body used to the effort as quickly as possible and you will avoid soreness.
5. Which running outfit to buy?
Running has become popular mainly because it is … cheap. Beginners are only satisfied with good-quality, comfortable shoes (not worth saving on) and a phone strap (on which you will spend no more than PLN 15). You can leave the purchase of a reputable brand outfit and expensive accessories for later, when you are sure that running turns you on and you want to get better and better in it.
See the complete guide on which running shoes to choose:
- How to choose running shoes? The specialist advises
and how to choose a running outfit so as not to spend a fortune:
- How to choose running clothes at a low cost?
6. What kind of diet should I use while running?
Food is fuel for your body. If you want to start running seriously, you need to make the necessary changes to your diet, i.e. determine the amount of carbohydrates, proteins and fats in your diet. The proportions of these nutrients in the case of runners should be different than in the diet of a sedentary person. The schedule of meals is also different - you need to provide yourself with the right ingredients before and after training.
Here you will find all the necessary tips on how to eat while running:
See also recipes for nutritional meals after running:
- Post-workout meal - cooking rules and simple recipes
- Post-workout protein shakes - recipes for fruit and vegetable smoothies
Do you want to lose weight by running?
Be sure to determine yourDaily Caloric Requirement (BMR) , then multiply by your physical activity coefficient (this will give you CPM - Total Metabolic Rate). The next step is to subtract 300 kcal from the result.
Check:How do I calculate my daily caloric requirement? Patterns for BMR and CPM
This way you will calculate how many calories you should take per day to lose 1 kg per week. Remember, however, that you should also stick to the macro calculations (i.e. the breakdown of protein, carbohydrates and fats mentioned above).
7. How to motivate yourself to run?
You already know everything about running: what does it give you, how many calories it burns, you have a training plan, diet, shoes, clothes you bought … but this is just the beginning. The most difficult inrunning ismaintaining regularity . Once you get into it, going to training will not be a challenge for you, but the first 2 weeks can be difficult. Millions of things will distract you from training: bad weather, an important game on TV, a headache or just plain lazy.
You can't give up though. Psychologists argue that if you can keep up to 9th gear, then it will be downhill. So the2 first weeks of training are the most important . If during this time you conscientiously implement the assumptions of the plan - then running will become in your blood and it will be something as natural as brushing your teeth.
But how to stay regular and not succumb to the temptation to give up another training session? Here are some tips:
- Place your training plan in a visible place, e.g. on the refrigerator, and tick each subsequent run.
- Download the running application that will help you track your training progress (count calories burned, distance traveled, time). For even greater motivation, apply the obtained results to the training plan.
See the ranking of the 10 best running apps
- Take measurements of your body circumference, especially if your goal is to lose weight.
Check how to measure the circumference of the hips, thighs, abdomen
- Run with music - it gives an energetic "kick" and allows you to maintain a high pace of training.
- Like the profiles of runners you admire on Facebook and Instagram. Their stories and posts will be a daily source of inspiration for you.
- Show off to your friends and family that running is your new passion and you intend to run e.g. 10 km. It will be a commitment for you not to give up training and stick to your goal.