FAQs on running- for beginners

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Hini has asked me a few questions in comments of previous post. I thought it is better to put it in a post so everyone can read them.

1) What kind of warm up do you prefer before your runs?

Warm is very, very, very important if you want to stay injury free. I generally walk for 200-300 meters, then jog for another 200 meters and then start running. So, my 500 meters are generally the lowest.

At the gym I do the following workouts for warm up:

– Jumping Jacks

– Arms rotation

– Skipping

– Jumping

– Torso swings

You can check out some of these here. Warm up is pretty simple. Just do basic stuff you would have done in your PT class at school. Your body just needs to be warm before you start the workout.

2) What kind of stretches do you normally do?

I always, always, always stretch after any workout. Specially since the injury I don’t skimp only stretching.

stretches

Below are the stretches I do after running (refer to pic for details). Pic taken from here

– Chest

– Upper back

– Back of upper arms

– Front of thighs

– Inner thighs

– In addition I also do the torso bend – Spread your feet wide apart, bend to the right, touch your toes and try to touch your head to your knee. Repeat on the other side

– Spread your feet wide apart, bend down and touch your toes with both hands. Bring your head as close to your body as possible

I have also started foam rolling but a foam roller is expensive and not required at this stage.

3) I have started running again after a year, and in span of five days managed to do two runs (7.07 km and 8.10 km respectively) I enjoyed both, but have started running beyond 5 k now, and I realized that I have to do run walk thing since I am not able to run continuously more than 0.5 km or at the max 1km some good days. I get breathless running long, so I start slow and walk for few minutes then run agin. do u had such experience when yu started first running? what would u suggest in this case so that I can get better at running longer and reduce my slow and walking time bit?

Start slow. It is not about the distance. Try to run as much as possible… start with 2-3 km… try and reduce walking in every run. Once you can run more than 50% of the distance, increase the distance. I wouldn’t recommend running 7 or 8 km at this stage.

As for breathlessness, I had the same experience when I started running. In fact, I would get chest pains. On checking online I realized that I should breathe out with my mouth. I breathe in with my nose and breathe out with my mouth and that helps. I am not sure how correct that is though. So please check online before following this.

These are the kind of runs in a week:

– Slow run : 4 km. Normal pace. No straining myself

– Speed run : 4 km. Target is to reduce the timing as much as possible

– Interval run : 4 km. Sprint… slow down… sprint.. slow down

– Long distance runs : Anything above 5 km. This is done on the Sunday

Now I will increase my distance to 5 km and try to reduce the timing for that.

Also, it helps to have a long term plan. Why are you running? What is your target? Do you want to run a half marathon in a few months? That way there is a goal and you are working towards it.

Please let me know if you have any other questions.


4 thoughts on “FAQs on running- for beginners

  1. I read my name and the post on my questions..:) yay!

    Thanks a lot Buls…:) yea will try to implement ASAP next run.

  2. 1. do some stretching for the feet ( rotate etc)
    2. do not use earplugs/headphones music etc ( Running is meditation where you are alone and listening to your body and nature ) so many new things will come to your mind with each step and then you put music in between …….. it kills all the fun. At least for beginners please avoid it and listen to yourself + nature till you are acclimatized. ( I am stupid as 99%of jogging pictures have guys with plugs on ) at least don’t take it as an essential item as shown in pictures 🙂
    3. Back exercise after running ( lie face down and move alternate hand + leg up without folding .. count 10) ………..then both legs + hands up count 10
    4 if above 40 do bp+diabetes+basic parameters etc checked regularly + calcium

    hope it helps. Thanks

  3. 1. Done
    2. I prefer to run with music. Meditation without music makes no sense to me.
    3. I foam roll my back few times a week
    4. Done.

    Thanks.

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