So we asked running coaches for answers to the most common questions they get from beginners.
The old cliche is trueknowledge is power.
What running shoes should I wear?
Research shows that the best running shoes are the ones that are comfortable.
Run in them to see how they feel in motion.
What should I eat before running?
a USAT Level 1 certified triathlon coach and AFAA certified personal trainer
Optimal nutrition for runningis a much-debated topic.
Aim to eat a balanced meal three to four hours before you begin.
Then top that off with a snack 45 minutes before your run.
One dietitian-recommended option to nosh on before heading out the door?
Aim for a good mix of protein, fats, and complex carbohydrates.
Do I need to stretch before running?
Although there are manymythsabout stretching, the truth is that its essential for optimal physical performance.
After your run is when you should do the traditional calf, quad, and hamstring stretches.
That can help open up your stride so youre traveling further with every step.
a USAT Level 1 certified triathlon coach and AFAA certified personal trainer
How much water should I drink?
Drinking water right before or during your run wont quite cut it.
Staying hydrated meansdrinking enough waterin the days leading up to a run, especially for long distances.
Practice drinking water with each meal and aim toward drinking half your body weight in ounces, says Freeman.
How should I breathe while running?
Expect to be huffing and puffing at first.
Nasal breathing deliversoxygento active tissues more effectively than mouth breathing while running.
As your heart rate increases, your breathing will get more shallow, says Hislop.
So focus on a nice deep breath every once in a while and optimally through your nose.
How fast should I run?
Speed shouldnt be the primary focus for new runners.
Instead, focus on building your aerobic base by taking it easy.
(If your heart rate keeps edging up higher, try arun-walkapproach.)
As you build up your aerobic base, youll be able to run faster over time.
Exercising in Zone 2 will improve your mitochondrial number, function, flexibility, efficiency, and fitness.
Should I run when Im sick?
When youre sick, focus on sleep, listen to your body, and gauge how you feel.
If youre recovering from COVID, followthis protocolfor returning to running published in theBritish Journal of Sports Medicine.
Should runners do resistance training?
Resistance bandsare fantastic for this, she says.
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