10 most common questions from beginner runners

March 28

There is a state called 'the more setbacks, the braver,' and a belief called 'never give up.' If you can't even move yourself, why should the world make way for you?

—— @ForeverYoungJing

Estimated reading time: 5 minutes

Click the ⭐️ in the top right corner to bookmark the article and read it anytime, anywhere.

Can everyone run?

Not necessarily. Generally speaking, if yourBMI exceeds 24 (weight in kilograms divided by the square of height in meters), Codoon does not recommend you start running abruptly, as your knees and feet bear your body weight..For heavier Codoon friends, Codoon suggests starting with brisk walking and gradually transitioning to jogging. This is better for your knees and allows your body to adapt to the exercise intensity. Besides being overweight, those with severe heart disease, diabetes, or other conditions where doctors explicitly advise against running should rest first. To be able to run freely in the last ten years of your life, start exercising early. Of course, it's never too late to start running.

What shoes are suitable for beginner runners?

Running shoes are the most important gear for every runner. Good running shoes protect your knees, making this investment very necessary. The choice of running shoes varies based on weight and foot type. For men under 70 kg and women under 60 kg with normal arches, any running shoe will do. For men under 70 kg and women under 60 kg with flat feet, supportive running shoes are recommended. For men between 70 kg and 85 kg and women between 60 kg and 70 kg with normal arches, beginner to intermediate cushioning running shoes are suggested. For men over 85 kg and women over 70 kg with normal arches, top-level cushioning running shoes are recommended. For runners with high arches, it's best to get tested in a specialty store and choose with the support and assistance of the staff, as running shoes significantly impact the knees and other areas.

What is the best time to run?

Based on personal schedules, whether it's morning, evening, or noon, don't overthink it. Just start running; it's more important than worrying about the time. However, it's best to start exercising 2 hours after a meal. Have a small snack before running to prevent getting too hungry or experiencing low blood sugar. If running at night, remember to wear reflective clothing for safety.

What is the best running speed?

It's definitely not the faster, the better. Being able to talk normally while running is the most suitable speed for daily jogging. Besides speed, don't worry too much about the distance. For beginners or those not aiming for a marathon, jogging for an hour every other day is a very comfortable exercise interval, which also helps muscle recovery. When starting to run, gradually increase the running volume with a plan. Increasing by 1 km a day is a good approach, as sudden increases can lead to injuries due to your muscles and bones not being able to withstand the intensity.

Will jogging make my calves bigger?

Have you ever seen a long-distance runner with big calves? Sprinters need stronger explosive power, which requires robust leg muscles. Long-term aerobic exercise will only consume a lot of fat and convert it into muscle, making you look slimmer. 'Muscles on girls look ugly!' — You're overthinking it! Due to the special structure of girls, it's very difficult to build muscle mass, so girls can rest assured and jog. However, proper stretching will make your lines look better.

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 to reduce the risk of injury. However, note that you should do dynamic warm-ups before running and static stretching after running. Intense stretching after running can cause strains.

Does running hurt your knees?

Those who say running hurts the knees are usually non-runners. Even walking causes knee wear. However, many people experience knee problems after running. Running shoes provide some protection for the knees, but more importantly, you need to protect yourself with the correct running posture.

How to train to participate in a marathon sooner?

For marathon preparation, Codoon offers a few tips: keep a training log; increase mileage by 10% each week; have a 'cutback' week every 3-4 weeks; run 3-4 days a week, allowing at least one day for complete rest and recovery; monitor your heart rate during each run; consider cross-training 1-2 days a week; and consider adding strength training twice a week.

Are you running today?

This is probably the most frequently asked question, often asked by oneself. According to many runners' experiences, if you ask yourself this question more than three times, you probably won't go out today. So don't ask, just go out; that's the best answer.

How can you stick to running?

For those who can't stick to running, Codoon offers two useful methods: 1. Record and share your running route map; you'll receive praise and the desire to challenge new routes. 2. Notice and record changes in your body shape; seeing yourself change day by day in the mirror will motivate you to keep running!So, quickly tap the image below to post in the sports circle, and remember to use the hashtag #JustRun