Running is an amazingly economical way to exercise.
Running is also associated with numerous health benefits and is one of the most reliable types of exercise to assist you to lose weight.
Types of Running
There are various distinctive forms of running, each has its own different purpose and advantages.
The most popular types are:
- Base runs: This is also known as a normal run. It is a short-to-moderate distance run about 10 km and is done at your regular speed.
- Long runs: This is a longer version of the base run done at a similar speed but over a larger range of about 15–20 km. It helps to improve your overall health and stamina.
- Interval runs: Quick, powerful runs repeated numerous times with short pauses in between. For example, 5 x 0.5 mile runs with 1/4 400 meters light jogging between each interval. These runs train your running stamina and momentum.
- Hill repeats: It is alike interval runs but is done uphill. For example, 10 x 1-minute hill repeats. It trains your running power and speed while improving endurance.
- Recovery runs: Slow runs done after more difficult runs like hill repeats to add extra mileage to your overall run. For example, a 4-minute run at a comfortable pace after a harder run.
Running Burns More Calories Than Most Exercises
Losing weight needs you to burn more calories than you eat, and exercise can help you do so.
Running is an excellent choice, as it burns more calories than most other types of activity since it works several muscles.
In particular, high-intensity interval training involving running burns the most calories per minute by working multiple muscles at their greatest potential.
The difference in calories burned by running compared to other exercises is supported by analysis and studies.
How to Get Started
There are countless things available for running, but beginners can start on the bare minimum.
This involves good running shoes, a comfy top, a water bottle and running shorts, tights or relaxed pants.
It is extremely advised for women to wear a sports bra while running to reduce pain.
Here are a few basics you should understand before starting a running workout:
- Frequency: To get started, strive for 3 to 4 days of running per week. This provides adequate recovery time between workouts.
- Warm-up: Before every running workout, it is necessary to warm up and stretch in order to prepare your body for the run. Start by stretching, followed by 5 minutes of walking at an easy pace. Then, slowly advance to a power walk.
- Cooldown: At the end of your run, make sure to cool down with 5 minutes of walking, slowly reducing the speed as you go.
- Total time: Aim for about 30 minutes in total. This includes 5 minutes for a warm-up, 5 minutes for a cool down and 20 minutes of running/walking in between.