Yoga Articles Running

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While walking and running may seem like natural human activities, most of us today live highly unnatural lives with almost no contact with nature, and walking or running are not activities that we indulge in on a regular basis. Running for beginners may be simple enough, but it can pose some risk of minor injuries like sprains and muscle pulls.

No special equipment is required for you to start running. All you need is a good pair of shoes and a place to run. Running shoes for beginners should be chosen so that they are comfortable. Using your regular pair of shoes may not be the best option. This is because the cushioning on the soles may not be adequate and can cause injuries in the long term. You could also wear thick socks to increase the cushioning.

Running for beginners should always start with a good warm-up and stretching exercises for 5 to 10 minutes. A running program for beginners should not be too demanding during the initial stages. It is best to follow a running program for beginners prepared by experts and as you get comfortable you could make one for yourself. You could start by running for 20 minutes during the first week. Keep adding five minutes for each week till you get comfortable with the amount of exercise you're getting. While you're running you should observe the intensity of your breathing. If your breathing is heavy you should slow down. Once your breathing pattern gets regular you can increase your speed a little.

A running schedule for beginners should have at least one day of rest. Studies show that taking a day's rest reduces the number of injuries from overuse. Your body will also be given a chance to recover and repair itself. You can choose the rest days depending on the type of runner you are and date of your events. If your running tends to be more intensive on weekends you could give a break on Monday. If you have an event like a marathon on a Wednesday you could take rest on Tuesday ensuring a fresh pair of legs.

Running for weight loss is one of the most effective and popular types of exercise practiced. With just 30 minutes of running you can burn around 250 to 450 calories depending on the intensity at which you run and your weight. Running for weight loss doesn't have to be very vigorous for it to be effective. In fact as you increase the intensity to a maximum, fewer calories will be burned from fat. Instead a more efficient source, that of carbohydrate supplied glycogen, will be used as a fuel. This is because it is easier for the body to convert glycogen to energy. By maintaining a well balanced diet and a regular running program you can effectively bring about weight loss.

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