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10 Helpful Tips You Can Give To Your Beginner Runner Friend

Maybe you still remember the time when you started to get acquainted with the world of running as a beginner. You’ve probably found that running is a really simple sport on the one hand and a very complex one on the other.

If you want to help your close relative, friend, or acquaintance who is just starting to run, you can’t help him with the tips below!

1. Graduality is key!

As a newbie runner, quite a few make the mistake of wanting to grip a lot, but they will catch little. That is, a great deal of enthusiasm (which is super anyway!) This means that they start at too long distances, at too fast a pace, and this can lead to failure in a few weeks, in the form of exhaustion, burnout, and even injury from overload. Enthusiasm in this case unfortunately overrides the principle of gradation, as one wants to get to one’s goal as soon as possible – and that is not the way to go.

Feel free to tell your friend to be patient, as the “less is more” principle may be more effective at first. Generally speaking, as a beginner runner, 3 workouts a week may be enough, and on the other days, the beginner runner should rest or choose a light cross-training (follow each rest day with a rest day). to start with walking workouts!

2. More time than the time

Since, as a beginner, the runner may experience involuntary tempo, it is more beneficial to run your workouts on time rather than long distances at first. The goal is to gain basic endurance, which requires low-intensity runs.

Your friend may feel these workouts are “slow,” but reassure them that the goal now is not to be able to run a certain distance in a given amount of time, but to complete the time specified in your workout plan in that intensity zone. Confirm that if you stick to the “slow” speed that develops basic endurance, you will surely find that in a few weeks you will get further in time, as your running pace for this zone will improve.

3. Walking is not nice!

Moreover, you have to walk in many cases at first. As our expert, triathlon and running coach Anna Szabó writes: “As a complete beginner, one of the most expedient methods can be to alternate between jogging and walking!”

In most beginner workout plans, a number of workouts consist of alternating jogging and walking stages, precisely because of the goal of developing basic endurance already mentioned. Also tell your novice runner friend that even experienced runners sometimes walk when needed, such as on steep inclines or in long-distance races.

4. Warm it up, hand it over!

If you see that your novice treadmill tends to hang over for warm-up and stretching, draw attention to the importance of both to prevent proper regeneration and injury. Not to mention that thanks to regular warm-up and stretching, you will feel much better in your skin, and your muscles will not “go crazy”.

5. You don’t need high-tech running stuff, but a good shoe does!

Teddy bear pants, hoodie, windbreaker – it doesn’t matter what your friend starts running, the point is, he’s started! What you can point out, however, is that there is nothing wrong with the Mackinac in the sky world, but what is worth spending on is running shoes that fit the foot structure. A plain leisure shoe or fitness shoe is not enough to run, and may even lead to foot pain.

It is best to visit a specialty store where sellers recommend footwear after taking the necessary surveys and taking into account the needs of the runner. Sure, as a beginner, you don’t need the miracle shoes of a professional runner for 2-3 races a week (as an amateur, let’s not say later), but it’s worth giving the foot what it deserves because it will thank you.

6. Stay realistic, set goals for yourself!

Closely related to council number one (Gradual is important!) Is the setting of realistic, achievable goals. If you notice that your friend with a zero running history is already dreaming of running a half marathon in two months, try to tell him the risks (injury, failure) of such an irresponsible goal.

Among other things, you can convince yourself that if you leave enough time to prepare yourself, you will not only have a better chance of success, but you will feel much better! The essence of regular sports, in addition to exercise, is to give pleasure. One of the keys to this is to formulate realistic, achievable goals.

7. Plan it!

For someone to make running a part of their life, they need to find their place in their daily lives. If you notice that your friend often pushes your workout times back and forth, often missing out on occasions, draw your attention to the importance of conscious planning as well as consistency as an important factor. Encourage you to schedule your workouts and all related details at least a week in advance. If you feel open to her, show her how you’re doing it and tell her what helped you keep to your schedule.

8. Perform cross-training!

Even the more experienced runners hang out with this sometimes, but you certainly don’t (hopefully) and so encourage your friend not to either! Among other things, swimming, yoga, cycling, and our own weight-bearing, running-specific strengthening exercises (functional strengthening) all contribute to injury prevention – and they also provide variety!

9. Don’t control your ego!

Reassure your friend that it is not a shame to move slowly and gradually, at your own pace, it is not a shame not to belong to the group of runners in gazelle-shaped, high-tech running stuff from head to toe. Tell him it’s not the speed or the suit that makes the runner; tell him it doesn’t matter what others think, it’s just what he does for himself, his health, and his fitness!

10. Just keep going!

It will surely happen that your friend will stop running, lose his enthusiasm, and momentum, or even experience failure. Reassure anyone that this might happen, tell him or her what helped you in these situations Anno, and if necessary, even discuss together what might be the reason for the stoppage. You may need to push it out the door in a figurative sense – or even literally – but be sure to look for the motivating factor, the message that gives you the strength to continue.

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Is It Possible To Lose Weight Without Diet, Just With Exercise?

Many openly admit that “we live once!” they are reluctant to give up delicious snacks and torture themselves with a diet. In this case, however, you need to be very careful not to “get rid” of your diet and train really consciously!

1. No More “Little Time” Excuses!

Basically, math is going to lose weight if you run into a calorie deficit, meaning you burn more calories a day than you eat. Since losing weight without a diet is your goal and you don’t want to save on intake, you need to increase your calorie burning.

This means that you should exercise at least (!) 3-4 times a week. Divide your weight training into muscle groups and work for only one larger muscle group a day. But do it well thoroughly, in about 60 minutes, which should include at least four or five exercises.

The rest time between sets should not exceed one minute. At the end of the reinforcement, cardio can come, which you will have to make friends with! It should be 30 to 60 minutes long, depending on your daily diet – and the amount of fat you want to lose.

2. Quality Work First And Foremost!

These at least 3 to 4 workouts a week should be extremely consciously put together, and you need to be prepared for this in your head. Before training, think about what you are going to do. Have a specific workout plan, see in front of you the full schedule from when you arrive at the gym (running the place, etc.), from warming up to stretching. Focus on what you are doing and the number of tasks should not be at the expense of quality.

3. Everything You Need, But In A Variety Of Ways!

It’s not like “I’m just cardio today, maybe tomorrow weights”. You need both to achieve a beautiful, toned, and tight figure, especially if you don’t support the processes with proper nutrition. At the same time, you need to be careful not to drown your workout in monotony.

Change the number of repetitions regularly during weight training. In one week or month, have a series with a high number of repetitions, up to over 50, in other cases use 10-12 repetitions. But you can also play by reducing your rest times. Or you can even use supersets when you do two tasks in a row without rest time for the same or opposite muscle group (for example, two biceps exercises or one biceps and one triceps exercise for arms training).

And with cardio training, switch machines or forms of exercise regularly so you won’t get bored. You can do this daily or weekly. But you can even spend 30-30 minutes on two different machines in one workout.

And the most obvious is playing with resistance or tempo, which is not only possible for 1 minute fast, 1 minute slow, but you can also try the pyramid method, for example. That is, you gradually increase the tempo, for example, every minute to the maximum, and then decrease it back in increments to the beginning.

4. Be An Explorer!

If you always use only exercise machines and one-handed dumbbells in the room, go one level and finally discover the other tools as well. It may seem at first that flexing the arm to the biceps with a hand barbell is the same as with a straight bar or French bar or kettlebell or rubber band, possibly resting the upper arm on a bench, etc. But in fact, each version treats the same muscle group a little differently,

Deploying a variety of tools is a great way to use supersets – say, do 10 arm bends with dumbbells and then 10 more with a rubber band. And then there’s the step-bench, the medical ball, the sandbag, the wheelbarrow, the gymstick, the TRX, and so on. Always stick to the same things. If you feel unsure about which tool to use regularly and effectively, search for videos on the web or ask your coach for help!

5. Trick A Little!

Losing weight without a diet can only be achieved by training to change your eating habits with a few small tricks – these can help control your appetite. First, drink a glass of water before each meal. Try to eat as slowly as possible, the brain needs time to sense if you are full. Eat vegetable and meat soups regularly.

A good minestrone soup not only warms you up in the cool of autumn but is also hearty. This way you get fuller sooner and you also help keep your fluid intake at the right level. Chew or brush your teeth regularly because the strong mint flavor will take away the taste of your food, so you won’t want them that much.

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What To Look For When Training Outdoors In Winter?

Exercising outdoors in clean air not only strengthens muscles, improves blood circulation, and strengthens the immune system, but also reduces tension and depression. Outdoor training is especially useful during the winter months because on the one hand, the body works harder in the cold and produces more Endor ﬁ n hormones, and on the other hand, more calories are burned during exercise in cold weather.

Choose A Safe Route!

In the winter, it is very important to think carefully about where you are going to train. Early morning or evening workouts aren’t right for you to discover new paths: it’s better to run in familiar terrain in the dark, cold. It is important that the site is well lit so that you can notice any ice patches to prevent accidents. Avoid windy roads and trails, prefer a tree-lined, sheltered route. If you stay in the city, the buildings will protect you from the cold wind and blowing snow.

Watch The Weather Forecast!

Always keep track of the temperature, wind speed, and prevailing wind direction. Exposed skin surfaces, such as the face, can be easily damaged if temperatures below minus 5 degrees are combined with strong winds. Be flexible and if it is extremely cold, snowing, or very icy, stay at home. It is unnecessary to face so many challenges.

Take Care Of Your Dress!

Layered dressing is only really important in winter. The role of the lowest layer in contact with the body is to drain the sweat but keep the garment dry. It is worth investing in garments available as “undergarments” that adhere to such a body.

As a rule, this underwear should be washed after each wear to prevent the growth of bacteria in the sweat, causing an unpleasant odor and causing allergies. Many swear by a good thick cotton dress, but this is a bad choice, as cotton absorbs plenty of water and is difficult to dry, keeping the skin surface constantly moist.

Thus, substances with an otherwise strong absorbent capacity are easily wetted, which increases the risk of hypothermia, i.e. cooling of the body. The middle layer is responsible for thermal insulation and protection against the cold,

It is also important to protect your hands and feet from the cold. This is because, in the cold, the body circulates less blood to the peripheries and more to the middle parts of the body, where the vital organs are. Freezing injuries during winter sports are surprisingly common, as you feel less cold during intense exercise. A cap is also needed in the hot-cold.

The cap provides important protection in terms of heat dissipation, as it is where 30 to 40 percent of the body’s heat dissipation takes place. In minuses, be sure to wrap a scarf in front of your face, but even below 5 degrees, to warm the air entering your lungs.

Don’t Forget To Warm Up!

Warm-up should be taken literally: the temperature of the muscle cells must be raised by about half a degree in order for them to function optimally. This is especially true in cold weather. It is advisable to warm up immediately before starting the workout. in extreme weather conditions, it is important that the warm-up is longer and more intense than usual, as the muscles are exposed to stronger effects and it is harder to warm up than in summer. The feeling of warmth during sports does not mean that shorts and a T-shirt are enough in the cold.

This is because the cold puts a heavy strain on the joints and skin, and the muscles are more easily damaged. In winter, it is advisable to start warming up by jogging slowly, then gradually switch to a more dynamic pace, making movements with a greater range of motion.

It is advisable to prepare the muscles with stretching exercises and to move the full range of motion of the joints. This can significantly reduce the chances of sprains and muscle and ligament tears.

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