Do you really know about it?
This blog post is part 2 of our previous post based on the Beginners Guide to Running for General Health and Fitness. This post was full of valuable information to help you stay safe, reduce injuries, and more. We know you may not need all of the information you need for your first time off, but once you start running regularly it is a good idea to review it as you continue your running journey.
We all know how to run, so a beginner's guide seems overkill. But when you know the basics of the sport … how to get started, what equipment you really need, and what supplements to try … you can really increase your chances of success and make the entire experience more enjoyable too.
Health and fitness enthusiasts love running because it is good for the mind and body, you can do it almost anywhere, and it doesn't require a lot of expensive equipment. Here's what you need to know: Ongoing nutrition for beginners to get started!
The foods you eat before, during, and after a run can have a dramatic impact on your success as a runner.
Before you run, you must Eat something that is high in carbohydrates but low in protein, fat, and fiber. Wait about an hour for your meal or snack to be digested, then start.
You may need to replace some calories to keep your energy levels up. Exercise and energy bars are great choices because they are easy to carry.
Eat some carbohydrates and protein to help restore muscle glycogen and speed recovery.
Running Nutrition for Beginners – Suggestions
When you incorporate the right supplements into your routine, you can perform better and recover faster. Lots Runners favorite vitamins and supplements lock in:
Caffeine and L-carnitine for energy
Creatine for endurance
Omega-3 fish oil for relaxation, inflammation and pain
Whey protein for muscle repair after an intense run
Hydration for runners
Proper hydration is important whether it's hot or cold outside. Watch your thirst and drink whenever you are thirsty. The general guideline is to hydrate well before your run, and then drink six ounces of water every 20 minutes throughout the run.
Some final advice
Excitement will keep you motivated when you first start a running program, but staying motivated can become a challenge over time. Finding a running partner or group is a great way to stay motivated and turn running into a social activity.
Training for a race also gives you a goal to work towards. Make sure you keep an exercise log as well. Looking back at what you've accomplished could be the motivation you need on those days when you don't feel like running.
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