Running promotes
cardiovascular health.
Running promotes cardiopulmonary fitness and helps to regulate weight and blood pressure. Many aspiring runners lack the stamina to tackle a marathon their first day out -- instead, they work slowly at it, starting with a few miles or even a few blocks, then gradually increasing their endurance until they run the distance they want. Discipline and good nutrition are the keys to success.
Instructions
1. Set realistic goals.Setting easy-to-attain running goals will provide small victories. For example, if you know you can run 10 blocks in your neighborhood but it takes you a considerable effort, try setting your goal to run six or seven blocks instead. Each subsequent week you will feel confident enough to step it up a notch, building your endurance, and the discipline of meeting minor goals make it more likely you'll persist to meet your major goal.
2. Hydrate properly. Don't wait until you're thirsty to chug some water -- drink it constantly in smaller amounts throughout the day. Dehydration can kill motivation faster than just about anything else, but over-hydration on long-distance runs causes sodium imbalances that has killed marathon runners. Consume three-fourths of a standard Nalgene bottle of water per hour of running.
3. Eat properly. Running out of energy on a run is a huge motivation killer, and dips in blood sugar could prompt you to black out or stumble. Although you shouldn't eat a large meal immediately before running, topping off with 300 to 400 calories two hours before a run will help keep your blood sugar stable during your run.
4. Run in community. Running is one of the few sports a person can do solo or with a group. Even one other person is great for keeping you going. A partner can keep your runs interesting for conversation and motivation.
5. Pace yourself. If you want to improve your running endurance, running fast until your body runs out of energy is not the way to do it. Instead pace yourself at an even tempo. If you can't carry on a normal conversation with the person running next to you, then you're pushing yourself too hard -- slow down.
Tags: blood sugar, keep your, Running promotes