I am at a beginner level in terms of fitness. Is running for me?
Your body may not have the stamina to run for extended periods. Begin with the walk-run approach – run for a short stretch and then walk for a bit. Gradually increase your running stretch. If you step up too fast, you risk injuring yourself.
Does running on a treadmill have the same effect as an outdoor run?
"If you're running to improve your health, there are no differences between treadmill and outdoor running", says Los Angeles-based conditioning coach Matt Dwyer. Run where you're comfortable.
What kind of shoes do I pick?
The right running shoes will make your run more comfortable and will minimise the risk of injury. Figure out your foot type and pick a pair of shoes most suited to your running style. Make sure that you do not run with worn-out shoes.
What should I eat before and after a run?
You need to stay energised during a run, so foods that release carbs slowly are the best-try some oats or a spoonful of (low sugar & low sodium) peanut butter. Within half an hour after a run, replenish your carb store by eating a banana or a few dates.
What is the best warm-up and cool-down exercise?
Before a run, you want to wake up your muscles so begin with some spot jogging, hip circles and jumping jacks. "These improve blood flow to the muscles engaged in running", said Los Angeles-based celebrity trainer Ramona Braganza in an article for Vogue India. To cool down the body and improve flexibility, do some stretches after a run.
How do I minimise muscle soreness?
Proper cooling down and stretching will alleviate soreness and pain. "You can alternate a stint of running with a lighter exercise such as walking or swimming", suggests exercise physiologist Carol Torgan and fellow of the American College of Sports Medicine in an article for WebMD. Don't give up on running, though!