common issues for beginner runners how many have you encountered
Control your diet and move your legs. Believe it or not, you will achieve a fit body. In the era of mass running, we face various kinds of information every day. The myriad of complex issues can be confusing. Many novice runners often ask questions about running, so today I've compiled some answers that might help you.
1. Can everyone run?
The answer is no. If you are severely overweight and get out of breath just walking, it's better to start with brisk walking and gradually move to jogging. This is also better for your knees. Additionally, if you have serious heart disease, high blood pressure, diabetes, or other conditions where doctors explicitly prohibit running, you should rest and recover first. Once you're healthy, you can run anytime you want. Don't rush and risk worsening your condition.
2. Does jogging make your calves bigger?
Have you ever seen long-distance runners with thick thighs? Sprinters need strong explosive power, which results in bulky muscles, but long-duration aerobic exercise significantly burns fat and converts it into muscle, making you look leaner. "Girls with muscular legs look unattractive!!!" — You're overthinking it! Due to the unique structure of the female body, it's very difficult to build bulky muscles. So, just run with peace of mind. Remember, stretching thoroughly after running will make your leg lines look great.
3. Should you stretch before or after running?
If you're just jogging, you can use jogging as a warm-up. If you're doing speed training, remember to stretch before starting. This can effectively reduce the risk of injury. Generally, dynamic warm-ups are needed before running, and static stretching is needed after running. Intense stretching after running can cause injury, so be mindful of the intensity.
4. What is the best time to run?
It depends on your personal schedule. Morning, noon, or evening — don't get too hung up on the exact time. Just start running decisively; it's much more important than worrying about the time of day. However, make sure to start exercising 1.5-2 hours after a meal. You can have a snack or some fruit before running to prevent getting too hungry or experiencing low blood sugar. If you run at night, remember to wear reflective clothing for safety.
5. What shoes are suitable for beginners?
If you run less than 5 kilometers each time, don't worry too much about what shoes to wear; any pair of sports shoes will do. For longer distances, you can choose more professional running shoes. Many domestic brands like Li-Ning, Xtep, and Anta are good options. Each brand has different categories of shoes, so you can choose based on your training intensity and needs. Choosing well-known brands ensures quality.
6. What is the ideal running speed?
Running is not about going as fast as possible. Except for professional athletes who aim for performance, the best speed for jogging is one where you can talk while running. Don't worry too much about the distance. Running every other day is suitable, as it allows you to exercise and gives your muscles time to recover. When starting, gradually increase your running volume. Increasing your weekly running volume by 10% compared to the previous week is a reliable choice. Sudden large increases can cause injuries to muscles and bones.
7. Can you run during your menstrual period?
This depends on the woman's physical condition. If you experience severe pain during your period, it's best not to run. It's advisable to rest for the first three to four days and temporarily stop running. After recovery, gradually increase your running volume, but not too quickly. Some female runners have tried running marathons during their periods, but their experiences have shown that it's not advisable. Running during this time can significantly lower your immune system and affect your next cycle.
8. Does running hurt your knees?
People who say running hurts your knees usually don't run. Even walking wears down the soft tissues in your knees. However, many people encounter knee problems after running, mainly due to incorrect running posture and inadequate shoe protection. Therefore, it's crucial to learn the correct running posture and choose shoes with good support and protection. Strengthening the muscles around your knees can also protect them well. Doing strength exercises regularly is a good choice. 'Wall squats' are the simplest way to strengthen thigh muscles and can be done anytime, anywhere.
9. Why haven't I lost weight after running for a long time?
The human body has a memory function. If you stop exercising after losing a bit of weight, your body will remember your previous weight and quickly return to it. At this point, using the same method won't help you lose weight. You need to do some strength training while continuing to run. For example, after running, doing push-ups or lifting weights can consolidate the results of running. After one or two years of persistence, your body will remember the slimmer state, and you won't easily gain weight again.
10. Do I need to run today?
This is probably the most common question runners face. Before running, you might ask yourself many times whether you should go out and run today. Instead of agonizing over it, just be decisive and go out for a run now.