Run Forrest Run

Human_Running_Adaptations

I wanted to put together a post with all links and info about running that I have come across, a summary post so to say. I want to mention that I personally try to avoid running because I find it detrimental to the knee joints but if one runs in moderation and does it right, running can be very rewarding.

Like with any other activity one needs to smoothly transition in and out of it by doing a pre and post stretch. If you don’t, you might risk injuries and your results will not be optimal. Gear and shoes are important as well, right clothes will help you stay safe and feel great. In winter layers are:

  • something to wick away the sweat (dri fit by Nike, climalite by Adidas)
  • thin fleece
  • waterproof jacket for running with a hood (running ones are usually thinner and hoods are sleek and covering your forehead as opposed to hiking and camping waterproofs)
  • tights for your legs, socks from the same fabric as basic layer (dri fit for example) and running shoes

In order to choose the shoes it is recommended to go into a store and ask a consultant to help you. They can test your feet and tell you if you have a low, high or normal arch (define your pronation). With flat arch your feet need more support while high arch ones can run in flexible soft shoes. All brands have got various models that would fit each category. In the UK an easy way is to go to Lillywhites or Sportsdirect and test yourself on the special machine (take your shoes off and stand on the measurement pad for several seconds). If you have overpronation (=low arch, meaning your foot tends to roll inwards more) then look at the shoes with the blue label, high arch runners are advised to look at yellow labelled shoes.

Running on tarmac needs smoother sole as opposed to forest trail running shoes that require better terrain grip.

The way you run is also important, I aim at midfoot strike but it takes time to learn, most often I do toe strike. Heel striking is not good as it passes the hit shock through your leg to the knee joint. In the long run this may be bad for your knees.

Running for fun and as an exercise helps you to be calmer, it has an almost meditational effect. If you are doing it to lose weight and are a healthy person, you can try running first thing in the morning and have no breakfast before as well as not eat for 1-2 hours after (remember to keep drinking water). This is only good as a temporary measure to shed off fat. If you do it for enjoyment, have some slow carbs 1-1,5 hr before the run (porridge, al dente pasta, quinoa, brown rice), you will then fly and not feel like you are going to faint. I alternate running and stepper as a cardio session after weights training at the gym. Having worked out, I run for 20-30 min and then stretch.

Here is a list of articles you might find useful:

  1. How to start running
  2. Common running terms
  3. Fantastic post run stretches that can be recommended after any workout
  4. Foot strike pros and cons
  5. Google results of running playlists
  6. Couch to 5 km program (please bear in mind it does not give you enough warmup and post stretch so include those before and after each session)

Некоторые интересные блоги на русском:

  1. Blowjog with me Анастасии Петровой из Латвии, она бегает и занимается бодироком, 15-20 минутные тренировки через день или каждый день, очень веселый блог, у автора отменное чувство юмора
  2. Тамблер Алишера, рунетная беговая тусовка довольно маленькая, все как-то читают одно и то же – в этом блоге просто рассказывается, как в один прекрасный день человек решил заняться спортом и о его путешествии
  3. Блог Ани Митрохиной Cakes&Tights хороший спокойный блог, тем и нравится

Have a good run and be happy =) Feel free to tweet/email/post your comments/questions below @chpok_ or erarta@mail.ru