Before beginning to run, understand everything about the outgrowths and its impacts on health.
1. Is it okay for a newbie to run every day?
It is recommended that one not run every day. Take at least one - two days off as it helps in reducing the frequency of overuse injuries. By taking adequate rest, you give your body a chance to recover and repair itself. Additionally, the individual would feel better and stronger during their run. Taking a break also helps the individual relax mentally and not just physically. Beginners should run on alternate days and average running three-four times a week.
2. How much should one run to start with?
A beginner can start off by running two to four times a week for about 20 to 30 mins per run. It is best to start slow and go easy on the run. Starting off with a jog is the general recommendation. Gradually, in order to avoid injuries, individuals can increase their run time over the weeks. However, if the individual is a true beginner and can’t run even for ten minutes then it is best to start off with a walk/run plan.
3. What is the difference between running on a treadmill and running outdoors?
A treadmill requires less effort when running at the same speed as doing it outside. This is because the belt moves below your feet and reduces the effort in your stride. Periodically running outdoors is essential if you are going to take part in races because the road makes your calves and ankles work harder. The advantage of a treadmill though is that you get to control various speeds and inclinations thus allowing you to challenge your workout in a closed setting. Also, on days when the weather outside is not conducive to running (rain, extreme cold, too warm, etc), you can do your workout comfortably on a treadmill.
4. What are the nutrition requirements for a runner?
There are no specific nutritional requirements for a recreational runner doing up to 21K races, except that your carbohydrate intake after every run should be adequate to fuel your body for the loss of glycogen. However, for runners doing a full or ultra marathon the carbohydrate requirement can be in the region of 10-14 g/kg of body weight. In addition, your protein intake should generally be 1.2-1.4 g/kg of body weight.