Mind blowing tips for runners

What could be easier than running? You put on sneakers, go outside and run. But even this simple sport has certain tricks. We have some mind blowing tips for runners and if if you want to start running. Let’s dive into this.

Calculating your heart rate

“Cardio”, translated from Greek, is heart. Cardio training reminds us that aerobic activity is an excellent prevention of diseases of the cardiovascular system.

It is important to be guided by the heart rate in such exercises. Carry out cardio training in the zone from 50 to 85% of the maximum heart rate. It is best determined by an improved formula in 2007, which replaced the more well-known but outdated “220 minus age”.

The modern formula for calculating maximum heart rate looks like this:

Max. heart rate = 207 – (0.7×Age)

That is, for a person aged 30 years it is 186 beats per minute:

207 – (0,7×30)=186.

But always remember that you are not an average person. And personally for you, this number can be vary. However, an average 30-year-old person is recommended to train at an intensity that makes the heart do 93-158 beats per minute.

How many times a week is it necessary to run?

Here are recommendations for the quantity or duration of cardio training for healthy people: five or more medium-intensity training at least 30 minutes each (at least 150 minutes per week). Or three or more high-intensity training sessions of at least 20 minutes each (at least 75 minutes per week).

Tips for runners who wants to burn fat

If you plan to lose weight running, pay attention to the myths about it.

There are people who think that fat only burns during cardio training and only if your heart rate is in a special so-called fat burning zone.

Fat burning depends only on the difference between calorie intake and calorie expending.

Any cardio workout promotes fat burning (like any other exercise, including regular walking) because it creates an energy deficit, which cardio workout (like any other activity) only helps to create.

One of the most typical myths about the connection between cardio workout and weight loss: if you train on an empty stomach, the body will have nowhere to take energy for activity and will have to burn fat to get it. And while such a strategy may seem tempting at first glance, science does not confirm that “hungry” cardio training is more effective than “fed” one.

In 2011, research was conducted and the scientists found that empty stomach cardio does not allow more fat to be burned than a similar training on a full stomach.

It turns out that it does not matter whether you ate before or after the training, it matters how much you ate by the end of the day or even for a week or two.

Fat will only burn if you have a general lack of energy per day, and it doesn’t matter if you ran hungry or not.

Sneakers

It is the most important thing for a runner. Not only the result, but also the mood and health depend on good, properly chosen sneakers. A model that fits one runner perfectly, may only cause sadness, or even injury for another athlete. The reason for this is the differences in the shape of the foot, leg position while running, and finally, in height and weight. The firm sole of the sneakers will not be comfortable for a thin short athlete. But it would be perfect for a tall runner with pumped-up muscles

When choosing sneakers, it is better to be guided by generally recognized brands proven in the running world, and remember that sneakers that fit well on your foot while standing or walking can feel in the most unpredictable way during the running.

 In order to soften the moment when your foot hits the ground as much as possible, large manufacturers supply the heel (and sometimes the front part) of sneakers with a special shock absorber.

For example, Nike pumps compressed air. Mizuno integrates a plastic spring, Adidas – steel, Asics uses a special gel, which feels most physiologically and naturally. The undisputed leader in popularity among super marathon runners is Asics, which has specialized in running sneakers for several decades.

Running resource of good modern sneakers is from 1200 to 2000 km depending on the model and brand

There are many running theories. But the main principle is to enjoy the pleasure of getting over yourself, of the wind in your face and fatigue in your legs.