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    How to begin Running: A Beginner’s Guide

    Running might seem like a normal activity, but it offers enormous benefits. Running is not just a physical activity; it's a journey towards self-growth, both mentally and physically.

    Whether you are a regular runner, or just starting out, knowing the right footwear is important for a successful run. Asian Footwears has come up with a beginner's guide to running. Today, we'll explore everything you need to know about running for beginners, including the benefits of running, how to choose the right shoes, why running is important, how it can improve your health, how beginners should approach running, and more.

    What is Running?

    Running is a simple yet effective form of aerobic exercise. It involves moving at a faster pace than walking. It is nothing new, and an old form of exercise that dates back centuries, and it offers numerous health benefits. From improving cardiovascular health to boosting mood, running is a simple yet effective way to stay fit and active.

    Why is Running Important?

    Running plays, a significant role in both physical and mental well-being. It helps strengthen muscles, improve cardiovascular health, boost metabolism, and reduce stress levels. Additionally, running can enhance your mood by releasing endorphins, the body's natural feel-good chemicals.

    How Should Beginners Start Running?

    If you're new to running, there are a few points to consider, and it's essential to start slow and gradually increase your pace and distance. “You must have heard that slow and steady wins the race.” Therefore, it is essential that you begin with a combination of walking and jogging, gradually increasing the time spent jogging as your fitness improves. Always perform a set of warm-up exercises to avoid injury. Maintaining your hydration level is significant too.

    Avoid common running mistakes:

    • Wearing wrong shoes
    • Start slowly, Don’t Rush
    • Dehydration
    • Overtraining
    • Not breathing properly
    • Poor Nutrition

    Tip: Taking proper rest and focusing on nutrition for runners is quite important in your running journey.

    What are the types of Running?        

    There are various types of running, including:

    • Long-distance running: covering distances typically over 5 kilometres.
    • Sprint running: short bursts of speed over shorter distances.
    • Trail running: running on unpaved trails or rugged terrain.
    • Interval training: Alternating between high-intensity running and rest periods.

    Tip for beginners: It is best setting small goals initially to avoid injuries.

    Benefits of Running

    The vast benefits of running include:

    • Weight loss and management
    • Better cardiovascular health
    • Strengthened muscles and bones
    • Boosted mental well-being & confidence
    • Improved stamina and endurance

    How Much Should One Run a Day?

    The amount you should run each day depends on your fitness level, goals, and schedule. Studies across the world suggest that beginners may start with 20-30 minutes of running every other day and gradually increase duration and frequency as they progress. Aim for at least 150 minutes of moderate-intensity aerobic activity per week, as recommended by health authorities all over the globe.

    What is the ideal Place and Time for Running?

    Well, it depends more on individual choice and time management. Some people enjoy running outdoors in parks or on trails, while others prefer indoor tracks or treadmills. As for the time of day, it is much easier to run in the early morning or evening when the temperature is on the bit cooler side.

    Do Costly Shoes Really Help You Run Faster?

    Expensive shoes don’t necessarily mean that they will offer you the best performance. While expensive shoes may claim advanced features and technologies, they're not necessarily guaranteed to make you run faster. The most important factor when choosing running shoes is comfort and a proper fit. Find a pair that shines through adequate support, cushioning, and flexibility to reduce the risk of injury. Here is the link to the best running shoes for men and women.

    Does Running Reduce Belly Fat?

    Running, along with a balanced diet, can help decrease overall body fat, including stubborn belly fat. However, spot reduction is not possible; some studies declare it a myth, so it's a good idea to mix running with strength training and a healthy diet to achieve optimal results.

    Important Points While Buying New Running Shoes:

    • Proper fit: Make sure there's enough room for your toes so that you can expand your feet.
    • Arch support: Pick shoes that provide adequate support for your arch type. It is an important factor.
    • Cushioning: More cushioning means more comfort to absorb impact and reduce stress on your joints.
    • Durability: Select shoes made from high-quality materials that can handle regular wear and tear.

    In conclusion, running is a fantastic way to improve your health and fitness levels, and having the right shoes can be beneficial for your running journey. Start tracking the progress of your beginner’s running journey. Take your running strides towards your better self with Asian Footwears.

    Take care, till then, Adios runners.

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