running a mile a day

3 Things You May Want To Know About Running A Mile A Day For Beginners 2020

Running is a popular way to get fit. Approximately 64 million have run at least once last year in the US and provides you with many health benefits such as help you prevent obesity and heart disease. Running even lifts your mood and ensures you stay at a certain level of physical endurance that will become easier the more you do it. With that said, the following are the 3 things you may wanna know about running for beginners...

1. As a beginner, what should I do to get better at running?

· Pre-running warm up exercises

It probably sounds like a cliché, but as with any exercise, your body needs to warm up first. That’s why the first couple of miles always feels the most difficult when you start to run.

Whether you are a beginner or a seasoned runner, warming up your body is always the first thing to do for it enables your body to adapt to the increased effort by delivering more oxygen to your muscles. With the proper warm-up, all your muscles will be fired up and ready to work on some heavy output.

· Running form

As a beginner, proper running form is the key to going longer and faster. If you want to make progress, it’s important to check your running form and make any necessary adjustments and improvements. This will help reduce the chance of injury, increase speed, and boost efficiency.

Safety is always the top priority and therefore, while running, instead of staring at your feet, you should focus on the ground and what’s ahead of you. Also, your head should be up, your back erect (no slouching). You could check your posture once in a while to ensure that you are not slacking off. 

Run with good form

Run with good form

· Run-walk-run method

For beginners who don't have the endurance or fitness level to run for extended periods of time, the run-walk-run method is an effective tool to improve your endurance and pace, and it’s simple; By walking every few minutes, you will be able to catch your breath and save up energy for the next interval (HIIT).

2. How should I run to lose weight for beginners?

· Level up your workout

When it comes to losing weight by running, you don’t just make a plan and stick to it. Once your body gets used to the current routine, you will start to feel reduced effort for the same output, and your metabolism learns and reacts so that fewer calories are burned with the same exercise output.

Weightlifting is a great option, and next time you could try starting your workout with a twenty-minute run and then lift weights. It may not seem like a big change to your routine, but it will have a dramatic impact on transforming your body. 

3. How to run faster as a beginner?

· Breathing techniques

What is harder to catch the faster you run? The answer is your breath. If you want to push yourself and run a little bit faster, you could use some breathing techniques. For example, deep belly breathing.

Breathe in through your nose. Push your stomach out and, at the same time, push down and out with your diaphragm. Also, rather than your upper chest expanding, you should feel your belly expanding. This allows you to draw in more air with each breath. It can help to strengthen your breathing muscles and encourage full oxygen exchange. This, in turn, makes the breathing process more effective and allows your body to use oxygen more efficiently.

Deep belly breathing

Deep belly breathing

· Strength training workout 

Strength training is an integral part of training for higher speed and it can make you a stronger and more efficient runner.  Building your strength allows you to activate your key muscle group while running, so that you are capable to run at a faster pace.

As it was previously mentioned, weightlifting is a great workout for strength training, and it has also been shown to increase bone density and enhance connective tissue reducing your risk of tears and breaks.

Having your wardrobe sorted out with workout gear is likewise necessary to get your body into great shape and will help you perform optimally, and since we here at Baleaf are focusing on just that, we welcome you to come and check out our website for the latest in activewear trends.

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