We can write 50,000 articles here on RunLovers, but in the end, in the highest summary, the questions you are asked (more or less directly) are almost always the same. And, mind you, it does not mean that they are boring but simply that they are the most heartfelt and the ones that need continuous answers and confirmation.
It is said that those who run are not lazy. Well, that’s a lot of nonsense, in fact I’m just here to answer these questions once and for all so that then I’ll just have to link this article instead of answering it. Isn’t the Internet a wonderful thing? :D (Not true: keep writing! I so enjoy chatting and comparing ;)
But what are the questions? Here they are in a distillation of RunLovers and with answers that are as comprehensive and quick as possible.
Ready? Go!
1. What to eat before running?
So, let’s start with the premise that you should always eat before running, even when running early in the morning. As for the “what,” it is generally best to prefer foods that are high in carbohydrates and easily digestible. One example out of all? Two slices of toast with jam. Toast is very digestible, and jam contains sugars that you will assimilate immediately and serve as fuel. This is just an example; experience will teach you which food is perfect for you.
Another 4 very quick tips: always wait at least half an hour before going out for a run; remember to drink and hydrate throughout the day; use supplements only if they are needed; at the end of your workout eat protein foods (even a couple of slices of ham will do) because they facilitate muscle recovery and rebuilding.
2. What shoes do I buy?
This is one of the most frequently asked questions. And the answer is: buy the perfect shoe for you. Finding it is not easy, and the best solution is always to go to a specialized running store and try them out by getting advice based on your characteristics and use. As the popularity of running has increased, the density of stores has also increased: they are in every major city in Italy, and in addition to selling, they very often have the equipment and training to give you the support test. You generally start from there to decide what is the right shoe for you.
I have my favorite models, but they are my favorite models. On the shoe, judgment is always very subjective. Look for yours as well. And then change it. There are hundreds of models, and all are worthwhile.
3. Which cardio-GPS to buy?
There are so many brands and prices. But, to be (almost) always on the safe side, focus on Garmin, TomTom, Polar and Suunto. Models start at just over 100€ and can exceed 500€; again you can choose it according to your needs. Generally, the main functions to focus on are: ability to customize workouts, presence of built-in sensor or heart rate monitor strap to be strapped to the chest, configurable display, presence of multisport functions, activity tracking features, and interface with cell phone. In some models, going up in price, you get to have analysis of stride, trim, VO2max and other specific values.
Let’s say that if you want to buy a mid-range cardio-GPS, you’ll have to budget 150 to 300€.
If you then want us to “name names,” you can find all our favorite product recommendations here.
4. How can I run faster?
There is only one word that answers this question :
repeated
. If you’re just starting to run, dedicate yourself to stretches, then-as you improve-you’ll specialize your “quality” training sessions and switch to different types of repeats based on the goal you want to achieve.
5. How do I structure my workouts?
This is one of the hardest questions to answer but I’ll give you some advice which is, in the end what I always repeat.
First, you should run at least 3 times a week. One of these workouts should be on speed and another should be a “long.” That is, you have to do at least one specific work on endurance and one on speed. Arrange to do some core stability to strengthen your upper body as well, and try to do some cross training (go biking or swimming).
These are the main guidelines, but also, don’t forget to rest-it is as important as training.
6. “Hi, I’ve had a pain for a few days that…”
Go to the doctor. Don’t give in to the lure of online diagnosis: it often doesn’t work and doesn’t catch one. Only a specialist can tell you what is wrong with you and can help you get treatment. Period.
There is really no question about that.
7. Are stretching and warming up really important?
Short answer: yes.
Long answer: Warming up before running is necessary because it slowly adapts your body to the effort you will make in training. Starting out as a cold missile can expose you to injury and certainly can make your training virtually useless.
Stretching is especially recommended after running because it helps reduce muscle fatigue and promotes recovery.
8. The unsolicited advice
One piece of advice, unsolicited, that I always give is: have fun! Don’t focus too much on the competition, try to take the fun part of running and enjoy it to the fullest. It is the tool you will use when motivation is a bit dormant. The fun, that well-being you are left with after running is – in my opinion – the best thing about running.