Thread by @hyderabaddoctor

A beginner's guide to long-distance consistent running

I had no sports background & had never run before. Started #running 2 years back (6 Nov 20) at age 49. Ran 5454 km in 2021, and 3604 in 2022 until today. 9058 km in 643 days (Av 14.1 km/d). Includes 591 10k+ runs and 106 HM

Running resulted in several benefits- 22 kg #weightloss (95kg before to 73kg now). HbA1C: 4.8; normal cholesterol & BP, resting HR 45/min. Physically active and mostly pain-free despite having #ankylosingspondylitis Not on any medications.

I wish to answer some common queries, mostly based on my personal experiences (and some based on my medical knowledge)
1. Can everyone run long distances? Yes, if there is no significant medical illness, anyone can run. If you have a health issue, get clearance from your doctor.

2. How much distance to start with? Start slowly with 3-5 km walk, after 2-3 week intervals, increase by 2 k. Within 4-6 weeks, you should be able to walk-run 10km. It is easy to maintain 10k running on most days, if you remain injury free.

3. How much distance is enough on an average? For health purposes, 6-7 km (or 40-45 min) per day is sufficient. But if you love long distance running, you can always run more, as per your endurance and stamina.

4. At what pace should one run? Running at faster pace is thrilling. In the long run, it can lead to more injuries. So, run at moderate pace. I run between 7- 7:30 min/km pace (my best pace is 6 min/k). You can run once a week at your best pace, on other days, run at 75% of that.

5. Which is better- #treadmill or #outdoor running? I found outdoor running better. However, if you are training (pace, incline can be adjusted), or if weather is not good, or if there is no safe outdoor place to run, treadmill may be preferred.

6. Shoes: Wear #shoes that are comfortable. Brand doesn't matter much. Remember to change shoes every 6 months (or after 600-1000 km running). Running in worn out shoes can cause injuries. Minimalistic shoes can suit some. #Barefoot running may cause blisters (I had after 5 k)

7. Useful gear while running: Wear reflective/fluorescent clothing while outdoors. Shorts with pockets are better (you can carry phones). Carry water/hydration, or run in routes where you can buy water/coconut water. Run against the traffic so that you can see vehicles coming.

8. Wrist worn watches are useful to monitor pace, distance, HR, etc. I use Garmin fenix 6 pro solar. It can be synched with strava as well as garmin connect on phone to get detailed analysis. Watches once charged last for a few days.

9. Target HR: First calculate maximum HR, 220-age. You should aim for 75-80% of your max HR while running. For a 50 yr old, max HR is 170. Target HR is 128-136. (Will write s separate thread on how to achieve lower HR while running)

10. How often should one run? Minimum 5 days a week. On other 2 days, you can leisurely walk. Also incorporate strength training to improve muscle strength.
11. #Solo run or group run: I prefer solo run (more time-efficient); running is a time for #meditation for me

12. Best time to run? I prefer morning, as it is cooler, air is fresher, less people/traffic on roads, body is also fresh and energetic. But if your free time is in evenings, then evening is also fine.
13. Nutrition: Before run: 8-10 soaked almonds, 2 dates, one glass of water.

Increase protein intake, reduce carbs.
14. Stretching: Not much-3 min before and after run. Little muscle stiffness aids in my long-distance running.
15. Any health check up needed? Get BP, sugar, cholesterol, ECG and echocardiogram checked up before your running journey.

I hope these tips were useful. Remember, these are general, and each person is different. Consult your trainer or doctor for more clarity. Wish you all a happy running journey for life.
#running #fitness #marathontraining #runningmotivation