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Instant running: Tips and techniques to get you moving
Instant running: Tips and techniques to get you moving
Instant running: Tips and techniques to get you moving
Ebook116 pages1 hour

Instant running: Tips and techniques to get you moving

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About this ebook

This book is all about running, health and fitness. The information is broken down into easy, bite-sized chapters that take you through your first few runs and on as far as you want to go. We begin with the basics, such as kit, and then give you hints on the right food to fuel your training along with tips about muscle care and recovery. There’s also some advice on weight training and developing your lower body as well as some suggestions for using your new-found fitness. By presenting the information in short, 200-word chapters, we’ve made it easy for you to put ideas into practice quickly, so you can read an idea on the bus, in bed or at lunchtime and add it to your routine the next time you go for a run.
LanguageEnglish
Release dateApr 30, 2012
ISBN9781908474469
Instant running: Tips and techniques to get you moving

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    Book preview

    Instant running - Infinite Ideas

    1

    Starting out

    Before you dig out your trainers from the back of the cupboard and go on your first run, it is important to take note of something: by going out of your way to acquire this book, you have already made some effort on the way to improving your running performance, overall fitness and health. You have already started! There is, of course, quite some way to go, but one of the most important aspects of self-improvement is taking note of your accomplishments. This book encourages you to take note every time you run further or for longer than you thought you would. Nothing is more motivating than looking back at your records from three or four weeks ago and realizing how far you’ve come. Of course, you know how to run (although there is a chapter on running technique coming up that might surprise you) but this book will take you through everything that surrounds running and fitness, and how to build upon it week-on-week.

    2

    Shoes

    Although it might seem obvious to throw on any old clothes and sports shoes to go out running, especially if you’re just getting started, with just a little bit of thought your runs can be a whole lot easier . Most important is what you wear on your feet: any type of sports shoe with arch and heel support is fine – in a word, trainers. Flat-soled shoes, such as Converses or plimsolls, aren’t suitable and neither is old worn-out footwear or fashion trainers. The support in sports trainers spreads and absorbs the impact of your feet hitting the ground. Flat-soled shoes don’t do this, forcing your joints and muscles to absorb all the shock. In the short term this is uncomfortable, in the long term it will cause severe joint pain. You won’t regret spending money on trainers from a proper sports store; the lighter weight and greater comfort are obvious right away. What you wear on top is less important at this stage: shorts, above the knee, are always best; with thermals underneath if it’s cold. Any cotton t-shirt is fine in mild conditions, but if you fancy braving the windier and wetter days there’s plenty of kit suited to running in freezing cold or blistering heat.

    3

    When and where to run

    It is also important to consider when you are going to run, and where you are going to do it. When a lot of people starting running by themselves, they adopt the mentality that they should run as much as possible, regardless of how they feel. Do this and you’re already setting yourself up for a fall: if you’re feeling miserable, you’ll likely have a bad run (though it could turn your mood around). If you’re tired, you won’t run as far or as well as you normally would and will tire yourself out for the next day’s run. If you find yourself seriously dragging your heels, give it a miss: rest up and give it a proper effort tomorrow. It’s

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