HOW TO RUN FOR FITNESS

RUNNING-FITNESS

Learn how to start running to improve your levels of fitness with this excellent training manual that will teach you different running techniques, running equipment, nutrition and how to achieve your overall fitness goals.

One of the great things about running is that it is completely free and it is fantastic for improving your cardiovascular fitness. It is also the perfect way to help you lose weight as part of a calorie controlled diet. In truth, running will burn more calories per hour than any other regular exercise.

 In addition to these benefits, running will help to reduce the risk of serious illness and it will certainly increase your motivational levels, simply because it releases endorphins which make you feel great. Of course, as with any type of physical exercise it is important that you follow a few simple golden rules which we will explore on this webpage.

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Before you start running

Before you join the craze of running for fitness you should consider a few important things. To begin with, you should seek medical advice to ensure that you are in suitable shape and fitness to start this type of exercise. Many people start of slowly by brisk-walking before progressing to running. Although running itself is free, you are strongly advised to invest in a good pair of running shoes. Whilst these can be expensive (up to £100) it is important that you take steps to mitigate damage to yourself and in particular stress on your knees and joints. Running is an exercise which can place considerable stresses and strains on your knees and it is essential that your footwear counteracts some of the stress. One of the most widely used running shoe used by today’s top athletes is produced by Asics. You should always consider replacing your running footwear after every 300 miles of running.

Moving on from footwear and other suitable clothing you should always consider planning your route so that you know how far you have run. This will ensure that your motivational levels are constantly maintained. There are some excellent apps available in today’s market that will help you to get the most from your running sessions and also help you to monitor progress. One in particular is the MapMyRun app which is free to use and can be downloaded on to your iPhone  Running whilst using an app of this calibre will help you to keep a check on how far you have run, at what pace and also how many calories you have burnt.

To give you an idea of how many calories the average sized person will burn per 30 minutes please refer to the following information:

 What a 60kg person burns in 30 minutes:

  • running (6mph): 300 calories
  • tennis (singles): 240 calories
  • swimming (slow crawl): 240 calories
  • cycling (12-14mph): 240 calories
  • aerobic dancing: 195 calories
  • fast walking (4mph): 150 calories 

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Starting out on your running regime

When you are ready to go on your first run you should embark on at least 5 minutes thorough stretching and breathing exercises. If you don’t do this the chance of injury is greatly increased. It is also essential that you warm down after each running session, too. You may also decide to start off your exercise session by walking for 10-15 minutes, gradually working up to a slow running pace. This will help you to get your heart rate up to a fat burning pace before moving on to cardiovascular fitness training as your running pace increases. Although some of the professional running athletes run at an astonishing pace, there is no need to run as fast as you can in order for you to benefit from running. You should basically run at a pace that you are comfortable with. Once you start running you will soon gauge what that pace is.

Whilst running you must try as hard as you can to relax your arms and shoulders. This will improve breathing and circulation. You should also keep your posture upright and maintain a smooth running motion without striding. Once you have finished your run you should take the time to cool down and this can include 5 minutes walking followed by 5 minutes stretching and breathing exercises.

RUNNING FITNESS TRAINING MANUAL

RUNNING-FITNESS

This comprehensive manual will teach you how to run for fitness and has been written by a former Royal Marines Commando Physical Training Instructor who has extensive experience in running and Triathlon training.  The contents of this manual include:

- Advice on starting out in running and how to get the most from the exercise.

- Tips for sprinting and running marathons

- Gait analysis, how to train for running and the type of equipment you will need.

- Expert nutrition advice which will help you to greatly improve fitness and running performance.

- How to deal with running injuries and rehab.

- Barefoot running and the benefits it can bring.

- Conditioning, including types of training, the muscle groups you will train and the importance of rest days.

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- Types of running including sprinting, middle distance running, long distance , marathons and ultra-endurance.

- Energy systems: PCR, anaerobic gylcolysis, aerobic gylcolysis, food vs body breakdown.

- Kit – footwear, clothing, aids (compression trousers etc), waterbottles, backpacks, MP3s and other gadgets.

How to stay motivated for running

Improve your running
You can improve your running technique by reading and learning from the professionals. The author of this manual is a former serving Royal Marines Commando PTi who is an expert running and triathlete.

Set yourself a goal
Regardless of your level of running experience or fitness it is vital that you set yourself a goal. This goal might be training for a half or full marathon, or perhaps you have a certain weight you wish to get too. Regardless of your goals, running will certainly help you to get there.

Run with other people
Running with another person is guaranteed to help you improve your fitness levels, especially if you choose to run with someone who is slightly fitter and more experienced than you are.

Keep a diary
By keeping a diary of your running progress you will certainly be able to maintain your enthusiasm and motivational levels. If you opt to download the MayMyRun app you will be able to keep your diary and even post it to FaceBook for other people to see your progress. This in turn will increase your motivational levels.

The complete step-by-step guide to running for fitness by Sean Lerwill

ISBN-RUNNING

Running is now one of the most widely utilised exercises for overall fitness and weight loss. Although running appears to be ‘easy’, there is much to learn including running technique, nutritional advice and equipment. This running manual will teach you everything you need to know about this favourite training exercise. 

  • Hardback
  • 270 x 210mm
  • 200 pages
  • 358 colour illustrations
  • Availability: In Stock

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