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Technique tweaks

Here are a few tips to help you trim down as you tone up. Running burns calories, which means your body will be hungry and you may begin eating more than usual. The result for many new runners, surprisingly, is weight gain rather than weight loss. To avoid that, try working out for 30 minutes instead of Running more will make you hungrier and likely to eat more. The level of intensity or running up a hill will increase the amount of calories you burn.

Your body will be tired so you may sleep a little more. All of this will affect weight loss.

If you eat a balanced diet and try to maintain your calorie intake as you run, you may also lose weight as you become more fit. A high-intensity, high-protein workout and food plan helped men drop 11 to 12 pounds in a month while adding three pounds of muscle mass. The worst part of running is the pain that comes along with your new routine.

While there has been recent evidence that static stretching — holding a stretch for a period of time — can prevent acute muscle injuries like tears or strains, such types of injuries are uncommon in runners. In fact, holding a stretch too long can even make your muscles less powerful. Instead, you could try dynamic stretching , which warms your muscles through repeated movements. While some professional and amateur runners swear by these pre-run warm ups, there are no studies that show that dynamic stretching prevents injury. The bottom line?

If you like the way stretching feels before a run, go for it.

Reader Success Stories

Keep your muscles in motion to prevent straining them before you hit the road. If you like to stretch before you run, try this dynamic stretch for your hamstrings and gluteus muscles. Nothing can ruin a good run like a side stitch. Runners who regularly slouch their backs are more likely to experience those spasm-like cramps in their abdomen. When you feel a stitch coming on, take a deep breath to arch your back and try to run more upright.

While side stitches are generally felt above the hip, sometimes they can be felt all the way up to the shoulder. So be cautious and see a doctor. Cramps during exercise could be a result of over-excited nerve endings, probably as a result of fatigue.

Studies of triathletes and ultramarathon runners have found that those who cramp during a race tend to be racers who bolt from the start, setting an early pace that is much faster than their normal training speed, inviting fatigue. They also often have a history of the condition, suggesting that once a muscle cramps, it is primed to repeat the spasms.

How to Train

Luckily, treatment is simple. Stretching seems to quickly calm the manic, misfiring nervous system connections in the muscle. The most common running injuries involve the feet. The repetitive banging of your heels and toes on the pavement can cause some real aches and pains. Many runners take pride in the blisters, calluses and bruises — not to mention the loss of a toenail or two — that inevitably occur after logging mile after mile of their runs. The good news is that the pain of one of the most common foot injuries — plantar fasciitis — can be alleviated with a simple stretching routine.

A new review of studies suggests that those forsaken static stretches of old may not be so bad after all. Lost or discolored toenails are part of being a dedicated runner. Can anything be done to prevent this? People who exercise appear to be much less likely to develop or die from cancer than people who do not. For those who must have a beer after a race, scientists offer some advice, like choosing a light variety and having it with a salty snack.

In recent years, the focus in recreational running has been on finding a training method that will keep people from being sidelined by injuries. Tara Parker-Pope is the founding editor of Well, an award-winning consumer health site with news and features to help readers live well every day. Twitter: nytimeswell. Illustrations by Chi Birmingham.

Prevent Injury. Save for Later. Why Run? Previous Just five minutes of running can boost your health. Running allows your body to produce a marijuana-like substance that can improve your mood.

Go From Couch To Marathon With This Training Plan

Slow runners live longer. Slow Runners Come Out Ahead. Does Exercise Change Your Brain? Improve your brain through exercise.

25 Ways to Run Faster—Stat

Running may reverse aging. Walking does not. Run to Stay Young. Running Form Some people are natural heel-strikers while others tend to lead with their toes. Regular walking breaks in your race can bring you to the finish line at the same pace as if you ran the entire way. Jen A. Finding Your Ideal Running Form Can people become better, more efficient runners on their own, merely by running? The view is a lot more interesting in the back of the pack.

No matter how fit you are, we will guide you to becoming a runner in a few simple steps.

Tara Parker-Pope. Focus on good technique see above and stay in control. Repeat times. Do this once or twice a week and you'll notice that subsequent runs at a faster pace feel a little easier. Blindingly obvious, maybe, but nevertheless true — the way to build endurance for a greater distance is to run further. The second important strategy is tempo or threshold running. Tempo pace is running slightly out of your comfort zone for sections of your run. Don't try to get too many miles out of your shoes. And don't just buy any old trainers. Go to a dedicated running shop and get a trained assistant to fit you with a pair that suits the way you run.

These two exercises are practiced by some of the best runners in the world. Stand on one leg and squat as far as you can without your hips tilting or your knee turning in. This may be very shallow or further down, depending on your leg strength. She likes it because she says it really encourages people to run.

We both like the way you formed the focus on why we run, it made complete sense in a simple to understand way. It's true! Why are we running for so long? Nobody is supposed to do that. I think the ebook shows how we were meant to run, which gives a reason to do it. Cool ebook"--J. Leia mais Leia menos.