TIPS FOR NEW RUNNERS

Running is a very good health exercise, both inexpensive and can be practiced anytime, anywhere, because you don't need to go to the gym to run, just run at home, in the park, or on roads as you see fit. Anyone can run, but not everyone knows how to run properly to get the best results. If you are a beginner at running, please refer to the following article to know the necessary tips when running.

Running how many days in a week is good?

When you first start running, you should only run 2 times a week, not every day to let your body adapt to the exercise regime. Once you get used to it, you can increase the frequency to 3-5 sessions/week. So, every month, you practice running 15-20 times.

You can also apply 3 training options as follows: practice on Mondays, Wednesdays, Friday or Tuesday, Thursday, Saturday, or practice from 5 sessions in a week. Note that you should alternate days off to let your body rest and relax. If you are new at running, you should choose option 1 or 2, and option 3 should be applied after 6-12 months of training.

Note for you, you should avoid running too late in the evening, it will easily cause insomnia, muscle fatigue the next day, or running too early in the morning because right after waking up, the body is still not ready to exercise.  You should exercise at least 2 hours after eating.

What road should you run?

You can run on any road you find suitable such as the street, in the gym, etc. but the best suggestion for you is to practice running on the sidewalk with moderate hardness such as stadium, lawn because running too hard will not be good for your legs.

When you are new to running, you should alternate running and walking, so you should divide the run into small segments of 100, 200, 500m.

When is the suitable weather for running?

The goal of running is health. Therefore, as long as you master the necessary cold prevention measures, you should practice running even on cold days. Running on cold days is not much different from warm days, but you should also notice: before running, you must warm up carefully, you can warm up indoors. For beginners who have never run in winter, they need to follow the "two-round rule": walk in the street for 5-10 minutes, then kick-off, warm-up, and then run normally.

Clothes suitable for running

The basic requirements for running clothes are convenience, compactness, no restraint, and you should not carry too many accessories when running. Moreover, do not wear too many clothes when running, because the body will sweat a lot. Wearing too many clothes will absorb sweat, retain water, and make it easy to catch a cold. Besides, you should wear shoes that fit your feet, not too tight, with a foam sole and thick at the heel. For the elderly, the sole of the shoe needs to have high elasticity.

You should kick-off before running

Many runners often skip this step, but it is a very important step to kick-off before training and help limit muscle injuries during running. Kick-off exercises can be referred to as walking, muscle-warming exercises such as running in place, raising thighs, rotating joints, etc. A full-body kick-off time of 20-30 minutes is reasonable.

Particularly for women, they should have their own exercises to improve the strength and elasticity of the abdominal muscles, especially the pelvic muscles. During menstruation, if there is no major change in health, women can continue to run but the speed decreases like walking. In addition, when kicking-off, it is advisable to limit exercises with strong movements such as jumping, lifting thighs, etc.

Properly rehydrate when running?

Studies have concluded that when you jong for a long time, sweating and breathing will cause you to lose about 500ml of water. Therefore, if you do not properly rehydrate and supply ION during running, it will not only affect the effectiveness of running but also cause fatigue, dizziness, etc.

Pocari is a product from Japan's leading pharmaceutical corporation, Otsuka. With the composition of water and essential ions similar to body fluids. Pocari absorbs 2.2 times faster than water and supplies exactly what the body needs to dispel thirst and bring refreshment. 

POCARI meets 5 NO-criteria: NO COLORANTS, NO SACCHARINE, NO PRESERVATIVES, NO GAZ, NO CAFFEINE ADDED.

POCARI hopes that with the above tips, you will have a suitable training plan for yourself and love running more and more!