12 important questions about running. Answered by an ultramarathoner

ultramarathoner, founder and coach of the ERA running club

Answers popular questions about running.

Running is one of the easiest ways to keep your body toned, if you know a few important nuances. Where is the best place to run, what distance to start from, how to breathe properly – a running coach tells you.

How to breathe properly on the run?

The less you think about how you breathe on the run, the better. Open your mouth and breathe. Breathing is a natural process, don’t stop your body from breathing. Ideally, also give up music while running. It is better to listen to the world around you and yourself. The sound of wind, rustling leaves, bird voices, the rustle of snow or gravel underfoot, your own footsteps and breathing – the best sound accompaniment. Plus with headphones you won’t hear danger approaching.

What to run in?

There are special running sneakers and clothes. Sneakers are better to buy in a multi-brand store with a specialized department of running shoes. The more models of different manufacturers you try on and try out on the treadmill (if the store does not offer this option – look for another), the better. The main requirement is that you should be comfortable. And running shoes should be a size larger than normal shoes, otherwise there is a high chance to say goodbye to your nails.

Technological contrivances and color to match your eyes are much less important. After a while, you’ll realize that you need another pair of sneakers. With embossed tread – for off-roading, studded – for the stadium track, with carbon fiber plate – for fast running on asphalt. As for clothing, it’s available at many chain sports stores. The same rule applies here – you must be comfortable. And no cotton, only synthetics. It drains moisture better, does not stick to the body and does not chafe.

Where’s the best place to run?

Dirt, gravel and asphalt paths in parks, embankments, forests, fields – the possibilities are almost endless.

What should my heart rate be when running?

If you can run and talk on the go, your heart rate is exactly what it should be. Usually it is in the range of 110-150 beats per minute, the inter-individual variation is very large. If you can’t talk and run at once, try alternating between running and brisk walking.

Can running training harm my heart?

It is very difficult to get yourself into a workout that is bad for your heart. If a healthy person starts with light jogging and gradually increases the volume and intensity of the load, no harm but good will happen.

How often to run?

Run as much as you can, keeping a normal rhythm of life with work, study, family, adequate sleep and rest. As a rule of thumb, it makes sense to make at least one day a week a non-running day. Usually it is the Monday after the longest workout of the week on Sunday.

How to run to lose weight?

To lose weight, it is important that you get to burn more calories than you eat. A 10% deficit is enough to gradually lose weight. Usually 4-6 workouts per week (40-60 minutes each) combined with calorie restriction is enough.

In how many months will I be able to run a marathon?

Starting from scratch, a healthy person can expect to overcome 42 km after a year and a half of regular training. Why so long? Because ligaments, tendons, and cartilage need a lot of time to rebuild. And it takes a long time for the cardiovascular system to adapt. Muscles grow the fastest.

How far should I start running?

It is better to start with running workouts calculated not by distance, but by time. This approach adequately reflects the amount of load. Usually 3-6 hours per week for 4-6 workouts allows you to progress safely.

What to eat before and after training?

Heavy (fast and high-volume) workouts on an empty stomach are usually not well tolerated. It’s best to eat before such exertion (what’s your favorite snack?), and wait to start running without feeling a full stomach. Light jogging can be done without pre-feeding. After a workout, it’s best to get drunk first. What to eat afterwards – is not so important, the main thing is that the meal was regular, complete, balanced and varied. If it’s also tasty, it’s a good thing.

Can I drink during training? And after?

Drink as much as you like both during and after training. It is usually necessary to replenish fluid loss after an hour and a half of running (about 40 minutes in the heat). The easiest way is to drink water.