how to start running?

Before, we jogged: we put on a pale pink sweatpants with any pair of sneakers and we scooted once every 36 of the month, thinking we were doing sports. But exit jogging, make way for running! Sport in its own right, which has more and more followers. Today, everyone is getting started. And the craze for races like Odyssea or even the marathon, attests to the success of running.

5 good reasons to run

> We can run all over, in town, in nature, or on a carpet indoors.
> It doesn't cost cheap. Even if you practice in a club (open to all levels), the prices have nothing to do with those of a gym. All you need is a good pair of shoes, and presto, here we go, all by myself like a big one.
> We run outside, it feels good, and when we want, morning, evening, according to his schedule.
> We can start adult running.
> Finally, we lose calories, and that, we like!

Running motivates

It's cold, it's raining, it's too hot, you haven't slept enough, etc. All the reasons are … bad for not going for a run. To get you off the couch, Olivier Gaillard, running coach, gives you three motivations to start running:

  • It is a simple sport, accessible and allowing quick results to get back in shape.
  • We set ourselves a challenge by registering for races (…) In addition, running tests are flourishing and we can register whatever their level.
  • We open our universe to a new practice, we meet new people. Running is on the rise, communities are being created everywhere, even for beginners. Many people first took their old sneakers out of the closet to go around the block, and found themselves later running a marathon … If possible!

How to start?

Are you finally ready to put on your new outfit? Do you need fresh air? What do we start with? Our coach Olivier explains: "It is very important to start very gradually, listening to his body and its possibilities. Too many newbies set themselves overly ambitious goals that end up dripping from practice. "

1. Set a goal … wise!

"Running 15, 30 minutes or even 1 hour without stopping is the first objective. Once achieved, we can then progress and move on to the next objective. To do this, we may have to go first through 'walk / run alternation. No, it's not shameful to walk! ", says Olivier Gaillard.

2. No progress without regularity

He pursues : "Once a week is a start. But it is more beneficial to run twice 30 min in the week rather than 1 hour on Sunday. Because an organism called upon more regularly will adapt more quickly. Ideal for long-term progression: three weekly training sessions. It can be three times 20 or 30 min, then you increase reasonably (by 10 min each month for example). "

3. Always alternate the rhythm

Not obvious, when you start running, to know how fast to run, and how long. Often, we are proud to have run quickly without stopping, while controlling our effort over the length, makes more progress.

How to run?
"Generally speaking, and whatever the level of the runner, the progress will be clearer if we don't always run at the same speed, explains Olivier Gaillard. Alternate a jog at low speed and the next time, a session incorporating a small fractional work. It also brings significant diversity in training! " And allows progress. Besides, even the Kenyans, stars of running, train by including super slow running outings in their program. So don't be ashamed of running slowly.

4. Vary the pleasures!

In addition, it is also about building your heart, and to do this, you must therefore work on endurance (running for a long time), and at other times, have fun improving your speed. But don't be too reluctant to just run faster. Advance methodically, varying the gaits.

A split session very simple: run 15 min at low speed, then make 10 accelerations for 20 sec, and recover 20 sec by walking between each acceleration.

5. Multiply the workouts

The coach hammers him, it is better to run several times shorter than a big time sporadically. But then, is there no point in running once a week?
"It's always better than nothing …, responds Olivier Gaillard, skillfully! But it is not enough in the long term to progress. It is better to contact the organization more regularly. Other sports developing endurance qualities can be practiced in addition to running: cardio in the gym, swimming, bike… That's what we call cross training. "

Ok, so we're going to run regularly, three times a week. This is not to get away from your business, but to set up a thoughtful organization: run in the morning on an empty stomach (not long), at lunchtime around your workplace or on a indoor rugs, and weekends for example.
Working moms do it, so why not you?

Running and weight loss

Running can help you unwind, to strengthen your cœur and therefore to losing weight. In this case, our coach will tell you the way (finally the race!) To follow.
You have to alternate:

  • long sessions, run at fairly low speeds, because the body activates the lipid sector (which burns fat) after about forty minutes. Because the body first degrades glycogen (a form of sugar storage), and then draws on fat.
  • sessions of "fractional", that is to say with changes of pace: fast running alternated with slow running phases. After such a session run at a good intensity, it has been proven that the body replenishes glycogen stores by burning fat.

How many calories do you burn exactly?

Depending on your weight, age, physical condition, weather, distance and pace, the energy spent varies.
Olivier Gaillard indicates: "Generally speaking, you don't have to take your head too much with this. Becoming a regular runner must be an objective in itself, and that comes first and foremost through pleasure. You have to overcome any bad feelings of departure and persevere ! ".
And stop comparing yourself on social networks, which may only constitute motivation and nothing else.

Basically, for an 8 km session in one hour, if you weigh about 60 kg, you will have burned 500 calories. Not bad !
Calculate precisely here.

I'm afraid of being bored

You are ready, back to work. In less than two years, for sure, you will run the boosted marathon like never before! Yes but …, you are afraid of getting bored of putting one foot in front of the other.
No!
Running also allows you to clear your head. We think about a lot of things, we think about our breathing, and after the first 20 minutes, your session will bring you a good dose of satisfaction. Or even release endorphins, the "happiness hormones", who knows.

Marie-Amélie, runner and muse Karitraa, says: "Some run with music, I also started like that. But we quickly get a taste for outside sounds, this harmony between us, the runners, and nature. Others take the opportunity to make calls on their mobile Personally, when I run, I vary the courses, I also vary the gaits, I sometimes run with friends, in short, I never get bored! "

Good shoes for running

The main investment of anyone who embarks on running is a good pair of running shoes (don't say basketball or unhappy tennis!). Yes, but how to choose ?
First of all, ask for advice. Department managers or salespeople in specialized shops will be able to identify your type of stride and assess the type of shoes you will need the most according to your weight / size.

> Pay attention to the size!
We don't necessarily wear the same size depending on whether we put on a running shoe or a pretty sneaker. You have to be really comfortable, and don't be afraid when you are offered a shoe one size above your usual size. And if you have a slim foot, be careful not to buy men's models.

> The criteria
Finally, your choice criterion # 1 should not be aesthetics (yes, I know, a concept difficult to integrate that) but comfort. Although brands are redoubling their efforts to offer us funky colors, remember that we must above all run at ease. Good support is then added to this concept, then dynamism and cushioning. Your shoe should be able to allow you to properly dose your impulses with your feet and at the same time protect you from repeated shocks.

> The lifespan of a running shoe
Be aware that a pair of running shoes wears, that its cushioning subsides and that it is necessary to change it as soon as the grooves disappear (every 600 to 800 km).
Finally, unless you know exactly the model you need, do not buy your first pair of running on the Internet without knowing.

Running favorite:

Available on Amazon from 115 €

Also read on aufeminin:
> How to avoid dehydration?
> 5 sports to practice when you are broke
> These super positive things that make you want to run

To know how choose your pair of running shoes according to your needs, it's here: