30 minutes is great, absolutely fine. It depends on what your goals are; if you are looking to run 10Ks, marathons, even shorter distances actually, then you will see big improvements in your overall aerobic fitness by increasing that time to 45 minutes, an hour, and beyond.
Aim to land with your foot directly underneath your body, rather than in front of you. This helps maintain a balanced posture and reduces braking forces. Your mid-foot should make contact with the ground first, which is typically the area just behind the toes and in front of the heel.
So Heel or toe? If you are a forefoot runner and it is working, stay a forefoot striker. Rearfoot runners without injuries, should keep heel striking. If you are going to switch, take time to adapt your technique.
Many folks can do moderate runs lasting less than an hour on an empty stomach with no problem. (Though you certainly can eat beforehand if you want to.) But if you're going longer or are doing something intense like intervals, hills, or speedwork, it's a good idea to get something in your stomach, says Scott.
If your goal is to lose belly fat, the American Council on Exercise recommends aiming to run for 30 to 60 minutes at least four times a week. If this is not achievable, consider adding in another type of moderate-to-high-intensity physical activity, such as swimming, weight training, or a dance class.
Begin with a walk-jog or walk-run combination running for about 10 to 15 minutes to start. If you have been running occasionally, you can probably go slightly longer, for 20 to 30 minutes. The important thing is to listen to your body so you don't overdo it.
If you can run 3-5 days a week for 30 minutes, the internal health benefits will very quickly start to show on the surface, too. You'll soon see effects like more defined muscles, pounds off the scale, and clearer, healthier skin.
There's a lot of research showing that running in the early evening is the best time for peak performance. At this time, core body and skeletal muscle temperatures peak, as well as lung function, and that improves energy use and efficiency in the muscles.
Not sure where to put your phone when running? Strapping it to your arm is a pretty safe bet. An arm phone pouch is a very handy bit of kit. It's sweat-resistant and attaches securely to your arm so your phone doesn't interfere with your stride.
Some runners benefit from pattern breathing, which can help you sync up your breath and your gait while you run. Try these patterns: 2-2 pattern: Take a deep breath in for two foot strikes and breathe out through your mouth for two foot strikes. Breathe in through your nose and out through your mouth.
Avoid standing too upright, which can increase bounce. Practice Uphill Running: Running uphill encourages forward lean and shorter strides, which can help reduce bounce. Use Visual Cues: The Egg: Imagine balancing an egg on your head and preventing it from falling. This engages your core and minimizes excess movement.
Warm up with 5 minutes of brisk walking and then gradually mix walking and running. Try running for 1 minute, walking for 2 minutes and repeating. As you become more comfortable running, lengthen the time you do it.
"You will see improved cardiovascular and respiratory function, strengthening of all your leg muscles, as well as your core, back and arms, and greater bone density. It is also one of the best calorie-burning cardio workouts you can do."
Many beginners have an initial goal of running a 5 kilometer race, and it's a great goal! It's safe to say, then, that if you cannot currently run 5 kilometers straight, you are a beginner runner. The difference between 5 and 10 kilometers is big, but up to 10 kilometers may also still be considered beginner.
As you run, your heart rate increases, working to pump more blood, oxygen, and nutrients to your hard-working muscles. Over time, your heart and lungs become stronger, allowing your heart to pump more blood with each beat. If weight management is your goal, running can be a helpful addition to your lifestyle.
“Runner's Face” is a term used to describe the worn out and 'skeletal' look that runners sometimes develop in their later years. As running causes us to burn lots of fat, doing lots of it tends to create areas of volume loss that become more pronounced as we get older.
Running can boost your aerobic endurance as well as power up and tone your glutes — aka your butt muscles. But getting a bigger booty depends on the kind of running you're doing.
Faster runners burn more fat and carbs, use more muscle fibers, and burn calories more efficiently. On the flip side, fast running requires more recovery time and is not suitable for every day. Benefits for distance runners include improved endurance and a decreased risk of cardiovascular disease.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
At the end of the day your body is ready for the effort and the window from 5 to 7 pm is often conducive to good performance. If your training plan calls for a long run, getting out during the early evening can be your best bet.
Simple and Complex Carbs
Simple carbohydrates, like a handful of HIGH5 Energy Gummies or a ripe banana, are ideal for a quick energy boost at the start of the race, and they're also good to use throughout the run. They provide readily available fuel for that initial burst of speed and sustained energy during the race.
If you want to improve or maintain your cardiovascular fitness, then running on a treadmill is fine. However, if you're training for a race or want to see greater benefits in terms of muscle tone, then running outside is the better fit for you.