Running for Beginners - 12th Ed

Running is an obvious choice when looking for ways to get fit and lose weight, or if you just want a new hobby. After all, it’s a cheap sport, requires minimal kit, and burns calories fast. However, it can be daunting when you are first starting out, which is where this book comes in. In this brand-new edition of Running for Beginners, we‘ve compiled all of the essential advice you need to start running today. We look at everything from nutrition and hydration to what to wear, as well as how to train properly, the best ways to prevent injury, why you should enter a race and much more. We hope that this book not only encourages you to start running, but also to keep it up and strive to…

Any form of physical exercise will help to improve both your physical and emotional wellbeing when performed on a regular basis. Having made the decision to start running regularly, it pays to know exactly what good you are doing for your mind and body, as this will help you to stay motivated and ensure your long-term fitness. Running is the perfect sport to take up, whatever your reasons for doing so. It is cheap and easy to get started; all you need are some sports gear and a pair of trainers, and the world is your oyster. You can start running at any time, anywhere; alone or with friends; with the dog and over the fields; on the road or around the park. It fits into your daily schedule no…

HEALTHY HEART Running, as with any form of regular exercise, helps to maintain a lower blood pressure. The exercise increases the heart rate and blood flow, which makes arteries expand and contract more vigorously. This keeps them more ‘elastic’, which is what helps to lower blood pressure. The heart is a muscle like any other, so regularly working it will keep it healthier, therefore reducing the risk of things like heart disease. LUNG CAPACITY Lungs are worked hard when running and they benefit from the additional exercise, helping to strengthen them and increase their capacity. This means that the more you work your lungs, the less out of breath you will feel. This can help prevent breathing problems as you get older. If you are asthmatic, increasing your lung capacity…

Obesity, where excessive body fat reaches the point that it can have an adverse affect on our health, is a common problem around the world, with a huge proportion of people in the developed world tipping the scales in the wrong direction. Being the appropriate weight for your height and build is essential to your future health. Obesity has been linked to an increased risk of serious medical conditions, including heart disease, strokes, breathing problems, diabetes, cancer, high blood pressure and high cholesterol. Luckily, it is possible to reverse this risk through regular exercise, with running being one of the most effective forms if done every week. It’s also important to be aware of where you store fat. Fat around the abdomen is considered more dangerous than fat on the…

Running releases endorphins, the ‘feel good’ chemicals, so it is no wonder that exercise is often prescribed by doctors to help manage common mental health issues, such as stress, anxiety, insomnia and depression. These chemicals include dopamine and serotonin, both of which have the effect of raising your mood and making you feel generally happier. Running can help to improve self-esteem, body image perception and feelings of isolation, as well as helping to relieve stressful thinking, which in turn leads to better sleep. As well as the chemical reactions caused by running, having a goal in mind helps you to focus on something positive and you can work towards this, which helps with motivation and a sense of purpose. It is important to note that exercise is not a ‘cure’…

The first thing you must do before embarking on running as a lifestyle choice is speak to a healthcare professional to make sure you are relatively fit and healthy, and fully equipped with the best advice. Running puts a lot of pressure on your body, and is physically demanding, especially when you’re just starting out, so be aware of any niggling pains that crop up. If you have any health conditions that may affect your running, such as pregnancy, being overweight or underweight, heart troubles, high blood pressure or diabetes, speak to your GP for advice before embarking on a training programme. Devising a running training plan will differ depending on your reasons for running. The biggest motivation is weight loss, and choosing a training plan suited to your physical…