How To Start Running

http://evilcyber.com/fitness/start-running-health/

This is the second part of my video on how you learn to run and run longer!

Due to the wind noise, also have a look at my article above, or read this for a summary:

If you are overweight, you shouldn't start with running, but with swift walking, because when you run your foot is in the air for a split second and the impact of touching down again sends a shock up your leg. This can hurt your knee or foot.

If you don't have a weight problem: Before you run you warm up by swift walking for five minutes, so blood gets to your muscles. DO NOT stretch, as stretching a cold muscle can tear it. After you warmed up you run as long as you can, take a break by slowing down for a minute and then run again for as long as you can. You do this for 30-45 minutes, Over the next weeks and months you'll experience that you need less and less breaks and can run for longer stretches of time, until you finally are able to run the whole time continously.

When you are finished with your run, you do the same as in the beginning: You walk swiftly for five minutes. This is because your body's veins are expanded right now and if you stop immediately your heart can have problems keeping up your body's blood pressure. This can lead to you fainting or, worst case, you having a heart attack.

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[MrCriticize]

How many fish should i kill before a run?

[Evilcyber]

@MrCriticize That depends: Either five trouts or three carps!

[619Joe182]

hey evil german :P

because of the noise, give people a link to the article,

this way you will also get more traffic to your website

[Evilcyber]

@619Joe182 Duh, I have this video sitting here for eternities and that never occured to me! Thanks!

[rograbb]

to add to my point......cool-downs r very important after exercise, they reduce the onset of DOMS (delayed onset of muscle soreness) by keeping the blood flowing through the worked muscles and reducing the amount of lactic acid in them. Lactic acid is one of the bi-products of exercise and is what causes your muscles to feel fatigued. Doms is basically when your muscles are sore from exercise because they are repairing themselves from your workout!

[Evilcyber]

@rograbb It's not "lactic acid" that exists in the human body, it's "lactate". But then again it is also not what causes fatigue, anyway, but a form of fuel that in the liver is converted to glucose and actually gives you more energy.

[truthseeker510]

Great info Evil! I am looking forward to using your advice next time I run. :)

[Evilcyber]

@rograbb I'm afraid you have fallen victim to a myth. Search for the just published study by the USATF on the topic and the research at the University of Minnesota that concluded: “Overall, the evidence suggests that increasing range of motion beyond function through stretching is not beneficial and can actually cause injury and decrease performance. These findings should be used to challenge common warm up practices in athletics.”

[LilEminemSwindle]

u r going to tear them

[Benno828282]

How often should I run per week?

[gavindp]

I watched it to one minute. The wind noise wrecks the whole thing.

[gamingNRD]

@nfarnham2008 i had the same problem just take deep breathes and hold for 5 seconds

[JuventusAAR]

i run for 10 minutes then i just cant breath

[nfarnham2008]

Hello, question. I run and my legs don't tire out quickly, but my chest, lung area starts to get a cool burn almost, and I have to breathe faster, then my breathing gets shorter and I have to slow down. Is this a problem? I can usually run/jog for about 45 seconds to 2 minutes before I have to stop. I'm 24, at 6'2 and 210 lbs