Run Smarter Not Harder: AI Training for Fitness Runners [46d3]

New runners often make some mistakes, which are very detrimental to running exercise. Today, Miss Codoon presents a running guide for all beginners. I hope everyone can run happily and healthily. Hurry up and save it~

Always running with headphones?

Wearing headphones while running outdoors poses many safety hazards. You won't hear cars approaching, and if you're in a remote area, you might overlook various dangers around you.

"Listening to your favorite music can make running more passionate." That's because you're using headphones to isolate yourself from reality. You're running in your own world. If the rhythm of the music changes too much, it can easily interfere with your pace and breathing. Wearing headphones can also make you ignore disturbances 3-4 meters away and fail to stop in time.

When running outdoors, whether training or racing, avoid wearing headphones. Headphones will isolate you from the environment, making you unaware of external hazards such as vehicles, bicycles, skateboards, dogs, and criminals.

Chasing after "high-end" gear, are you?

Running is the simplest and most economical form of exercise, and it's also full of fun. However, good gear can make running easier.

Choosing the right running shoes

When you first start running, there's no need to buy a new pair of running shoes. Multi-purpose sports shoes, canvas sneakers, casual shoes... wear whatever you have that feels comfortable.

If you really decide to run, a suitable pair of shoes can make you more efficient and less prone to injury. That said, choosing shoes is not easy. So, go to a specialty running shoe store. Experienced staff will help you find a pair of biomechanically suitable running shoes. Actually, our Codoon running shoes are pretty good too~

Polyester fiber is very skin-friendly

Running doesn't require a lot of expensive gear, but it's necessary to get breathable socks and sportswear. Polyester fiber material is best; it should be light, soft, and skin-friendly. It can prevent blisters and rashes and keep you warm in winter and cool in summer.

Unnecessary high-tech

Heart rate monitors, GPS running watches, accelerometers, mobile sports devices, and apps—these fancy gadgets are of no use to beginners. Consider them when you start training for a marathon and studying your pace.

Post-run stretching is very important

Runners have always believed that stretching helps you run longer, smoother, and reduces the risk of injury. Four-time Olympic marathon qualifier Budd Coates points out that post-run stretching is very important. Ignoring it can lead to serious issues like calf enlargement or cramps.

Routine pre-run stretching and warm-ups don't prevent injuries or improve training status, so it's optional. But after running, or later that evening, you must stretch. Gently stretch the back of your calves, the front of your thighs, and the back of your thighs for 10-15 minutes.

The best time to stretch is after running. At this time, your muscles are warm and elongated, making stretching more effective. Make stretching a necessary part of your daily exercise routine! Stretch slowly, gradually reaching the position, hold for two seconds, then relax. Repeat each stretch 8-12 times. Avoid stretching to the point of muscle pain, as pain indicates overstretching or injury.

When stretching, ensure you feel the tension in the muscles you're stretching. Hold the stretch for about 15-30 seconds until you feel the muscle relax. It's best to stretch when your muscles are warm. If you haven't warmed up, light stretching is still fine. Stretching can help treat injuries. Doing stretches several times a day is very beneficial.

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Come join the Run Around the World online race,

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