“I always loved running… it was something you could do by yourself and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs.”
Jesse Owens, Four-Time Olympic Gold Medalist
As Jesse Owens says above there is no exercise with such freedom as running. Running is one of the most popular activities to lose weight.
Here are some UK’s running statistics for 2021
- Nearly 1 million downloads for the “Couch to 5k” app
- 4.9 billion views for #running on TikTok
- 6 million people run once a week
That’s how popular running is in the UK. It has become one of the biggest forms of exercise around the world. It has a lot of fantastic health benefits for many people. To lose weight, you need to burn calories. Research has found out that Running burns more calories than most exercises. Running is one of those exercises that you still burn calories after completing your work out. Running based on High-Intensity Interval Training (HIIT) can continue burn calories long after a workout. It may also help you lose weight by decreasing the production of hunger hormones. It helps you prevent heart disease, high blood sugar, cataracts, and some other health issues.
If you have not tried running as a form of regular exercise, here you can read some good advice on how to start and make running a weight loss and maintenance machine and a demanding lifestyle.
Here is my story that may inspire you:
I have been running for 5 years now. Almost 3 to 5 times a week. Every time I run around 10 kilometers. I lost around 18 kilos in less than a year by running and changing my eating habits. Now running is a precious and important part of my life.
How did I start running?
I just put on a pair of regular trainers and ran. And THAT was my biggest MISTAKE!
I started running when I was 98 kilograms almost 18 kilos over my ideal weight. I always remember my first running attempt. I ran 1 kilometer, and it took me around 12 minutes. As soon as I stopped, sweat was running all over my body and I was gasping for air. I kept running for a few weeks and every time I became better and faster. In fact, after 6 months, I could finish my first 10k run. But that was it. Then one day I went out for a run and suddenly I got a very bad knee pain. For three months I could not even walk normally. Finally, after four months of absolute rest and a steroid injection my knee pain started to vanish.
What did I do wrong?
The main problem was my running shoes, and I did not know that! My trainers were not suitable for me. Don’t get me wrong. They were not cheap or poorly made. They were not suitable for my running style.
The next problem was the way I was running. I did not have the necessary knowledge to avoid injury while running. But I learned from my mistakes and started reading and asking for advice from professionals. Here in this post, I would like to share with you as much as I can so that you do not have to go through the pain I went through.
Here is a beginner’s guide to running:
First, I suggest using a professional service to assess your feet and legs while running. This is called Gait analysis. Here is what you can do to get this done for Free if you leave in the UK:
Find your nearest Runnersneed shop or any professional running shops which offer the same service. Here is Runnersneed’s video guide which tells you all about this analysis:
This analysis helps you choose the right running shoes. They talk to you about your running habits and any previous injuries. They ask you to run on treadmill for a few seconds. with the help of the cameras, they assess your running. In fact, they help you understand Pronation.
What is Pronation?
It refers to the way in which your foot rolls inwards as it strikes the floor. Understanding your pronation type is important for choosing the right type of running shoes and of course to avoid injury.
finally, they offer you the right type of shoes. No obligation to buy. If you are happy, you can take a picture of the shoes and its model and even search it online to compare the prices.
There are two types pronation:
Overpronation:
It refers to the tendency of the medial bones to rotate inward too much, causing the arch to flatten.
Underpronation:
also known as supination, refers to the opposite.
Here is good video which explains the pronation with animation so that you can understand better:
Overpronation is very common and almost two thirds of us have this issue while running.
You can also do a wet test to know your pronation:
Wet your feet and step onto a dark surface or a piece of paper. Then see what your footprint looks like. Here is a guide photo:
After you realized your type of pronation then the professional adviser will offer you the right type of shoes to correct your way of running. This helps you to run as neutrally as possible and avoid injury.
The analysis takes about 15 minutes, but it is helpful to get the right shoes and avoid injury.
After you buy your shoes, you need to pay attention to its wear and tear and lifespan. Road running shoes can be used between 300 to 500 miles (500-800 KM). This also depends on the type of surface you are running on and your weight.
I recommend that you just use your running shoes for running. This way they last longer.
What running gears do I need?
If anyone suggests you can simply start running by just wearing a pair of shorts and a t-shirt, DO NOT LISTEN to them. I really learned this the hard way. After running my first 10K race I just had sore nipples. Then I looked down and there was blood all over my humble t shirt! It was loose and the hard fabric had rubbed on my nipples all through the way and had given me the injury. Simple as that!
When it comes to running clothes go to a runner’s shop or sports shop and get the best advice.
Here is a list:
Ladies First:
Bra
During running your breasts literally move in every direction. These movements put your breasts under huge strain. Soreness is unavoidable if you do not have proper bra.
For both men and women:
Shorts
They need to be comfortable and stay as dry as possible. Even minor irritations can annoy you during your run. Whatever style you chose make sure your shorts are breathable, light and have the finest moisture-wicking and anti-microbial properties.
Pants
Depending on the weather and especially in cold days you need to keep warm. So do not brave the cold weather because cold legs can be injured faster. Like shorts the same advice applies for pants.
Vests, T shirts, Shirts, and jackets
Again it depends on the style you like and the weather. In hot days wear something to stay cool and in cold days wear something to keep warm.
General advice is to choose material that is moisture-wicking, quick drying, sun protective, packable, insulated with chafe-free seams ideally including mesh vents. Reflectivity in dark hours and having pockets are additional advantages.
You most probably end up buying clothing made of either Polyester, Merino wool or Nylon or a combination.
You also need, hats or caps, gloves and last but not least socks.
If you like listening to music when you run, you also need a pair of either wired or wireless headphones or earphones.in that case if you are using your phone for listening to music you are going to need a running belt as well. You can keep your keys, some money or energy bars and gels for long runs in it.
Now that you have the necessary gears it is time to hit the road!
Let’s start running! Wait a second!
Never ever run without warming up your body and doing some stretches.
It may take only a few minutes, but it helps you have an injury free quality run.
Here is a very good video by James Dunne for warming up your body before running:
Now that you are ready let’s run. Here are some important points regarding your body form.
Your posture
Try to keep your body upright. Look ahead naturally, not at your feet. keep your shoulders and upper body relaxed not high and tight. Let your arms swing and keep you hands in an unclenched fist with your fingers lightly touching your palm. Keep your hands at your waist level. Do not lift your legs too high. As a beginner and a slow runner just a slight knee lift will do the job. Lean forward a bit. This will allow gravity to pull you forwards and it reduces the workload of the legs. If you want to run faster lean more forward. At first to look like a professional you may start to bounce. Do not! This way you waste a lot of energy. Run lightly and land on your feet softly. Take short, light steps. Foot strike and landing is very important. Avoid landing on your heel. You need to land on the balls of your feet or your mid foot.
Here is a good video by Outperform which explains 3 essential principals of good running form which are higher cadence, proper foot strike, and athletic posture:
