- By Altrient
Three top tips for first-time runners
You won’t be the only one harnessing all that new season optimism. According to UK statistics you’ll be sharing pavement space with another 10.5 million runners1,which just goes to show how popular running is. But before you throw on your shiny new trainers and step right in, take a look at our three top tips for success…
1. Get a health check
Safety first- Before you get started it’s a good idea to consider the question: Is it safe for me to start running? If you are new to running, then you may need to be realistic about your distance in terms of your ability. Is your body in the right condition to start a fitness programme? Obviously, the point of running is to improve your overall heart and cardio fitness and to support weight management and energy. But you need to be ready for a running regime that has the potential to be quite punishing on the body. Think about some of the following exercise limitations you may have:
- Angina
- Asthma
- High blood pressure
- Recent concussion
- Smoking
- Back problems
- Joint issues
- Musculoskeletal injuries
- Long term illness
If you spot something that applies to you then you might want to pay a quick visit to your GP to get their expert opinion on whether your body’s ready to hit the tarmac. Don’t be put off though, some health conditions have been found to respond well with exercise and more so if it’s a vigorous form of exercise like running.2
2. Get motivated
Acknowledge the benefits - Nothing is more exciting about embracing something new than knowing that you’ll be enormously better off for it.
Running helps clear the mind and lift the mood, which is just one of the reasons why for some people it’s so addictive. The advantages of aerobic exercise have been studied extensively and researchers have found that just 30 minutes of aerobic exercise daily may bring enormous gains in terms of enhancing health.3 Studies reveal that regular running may help to:
- Reduce risk factors for osteoporosis4
- Manage normal blood pressure5
- Support memory6
- Manage good cholesterol7
- Support insulin sensitivity8
- Contribute to weight management9
- Contribute to stress resilience10
- Support normal cognitive function11,12
- Contribute to better sleep13
- Manage risk factors for certain cancers: breast, colon, prostate14
Set your goals - Think about what you want to get from your new venture into running. If it’s weight loss – how much do you want to lose and when do you hope to reach your goal? Research has shown that compared to moderate exercise, running has greater beneficial effects on weight loss, particularly abdominal fat, and what’s more it helps to prevent weight gain.15The respected American College of Sports Medicine reports that more than four hours of aerobic exercise per week may produce significant weight loss.16
Of course weight loss isn’t necessarily a motivation for everyone, you might want to lower your blood pressure and cholesterol levels, or perhaps combatting stress is your primary concern. Whatever your reasons, setting goals and putting a plan into action is a great way to get fired up. Just make sure you schedule your running times to suit your work/life balance.
Contrary to popular belief running in the morning isn’t necessarily the best time to exercise – studies show benefits for both morning and evening exercise.17 The most important factor is to choose a time of day that allows you to establish a consistent routine.
3. Focus on foods and supplements
One area of all fitness programmes that never changes, whether you are a first-time runner, fitness junkie or dedicated athlete, is the body’s need for high quality varied nutrition.
Great nutrition for maximum results - It’s not just about foods to help you perform better as a runner but choosing the right nutrients that fuel the body whilst also minimising foods that could lead to poor energy or suboptimal health. If you’re just starting out there’s no need to fixate on meal timings or spend a fortune on protein shakes, just make sure you aim for a good healthy balanced diet for a full range of nutrients by following these basic guidelines:
- Factor in protein - chicken, fish, tofu, beans, lentils, eggs, nuts
- Include plenty of fruit and vegetables - these increase the fibre and antioxidant potential of your diet
- Remember to drink water - at least 2-3 litres a day
- Add in omega 3 fats - salmon, tuna, flaxseeds, walnuts
- Eat energy-sustaining foods - wholegrain bread, oats, pulses, vegetables, nuts
- Top up on vitamins and minerals - fruit, vegetables, sprouted foods, seeds
- Pre-empt hunger - avoid skipping meals, eat regular meals and snacks
- Don’t cut out entire food groups - like carbs
- Ditch the junk - avoid processed foods, refined sugary foods, caffeine and alcohol
Sporty supplements for maximum support - Despite all good intentions, obtaining the optimal balance of nutrients isn’t always easy during periods of intense exercise and sometimes food supplementation help to support a less than perfect diet. Nutritional supplements that support your energy levels and immune system make sense if you want to sustain your efforts, build stamina and recover effectively after a run.
The perfect back up plan is to invest in some liposomal vitamin C and a B complex. This tried and tested team should help ease any concerns you may have about dietary shortfalls and provide an extra layer of support when you need it.
Liposomal B complex vitamins- such as Altrient Bmay help you to achieve your running goals in more ways than one. In terms of fitness, the B vitamins really come up trumps. Vitamins B1, B2, B3, B5, B6, and B12 all contribute to normal energy-yielding metabolism. What’s more vitamins B2, B3, B5, B6 and B12, also contribute to the reduction of tiredness and fatigue.
Liposomal vitamin C- such as Altrient C is unbeatable when it comes to cell protection and valuable immune support. Regular and sustained running may mean you develop a greater need to protect your cells from the harmful effects of oxidative stress, which could sometimes lead to muscle discomfort. Not only does vitamin C contribute to the protection of cells from oxidative damage, a metabolic process that runners may find hard to avoid, it also contributes to the normal function of the immune system.
Why liposomes? Altrient’s high-performance nutrients by LivOn labs are the world’s first premium liposomal health and beauty supplement, using cutting edge technology to deliver maximised absorption that is proven to exceed standard vitamin absorption rates.
Jacqueline Newson BSc (Hons) Nutritional Therapy
REFERENCES
- https://www.sportsmarketingsurveysinc.com/uks-running-population-reaches-remarkable-10-5m-says-sports-marketing-surveys-inc/.
- Williams PT. Relationship of running intensity to hypertension, hypercholesterolemia, and diabetes. Med Sci Sports Exerc. 2008; 40(10):1740–1748.
- Science Daily 2008. Moderate exercise yields big benefits. https://www.sciencedaily.com/releases/2008/01/080104123421.htm [Accessed 6.2.20]
- Chen X et al. Review article. The Effect of Exercise on the Prevention of Osteoporosis and Bone Angiogenesis. Biomed Research International 2019; 8171897:1-8.
- Seo DY, Lee S, Kim N, et al. Morning and evening exercise. Integr Med Res. 2013;2(4):139–144.
- Byun K et al. Rapid stimulation of human dentate gyrus function with acute mild exercise. Proceedings of the National Academy of Sciences 2018; 115 (41) 10487.
- Mann S, Beedie C, Jimenez A. Differential effects of aerobic exercise, resistance training and combined exercise modalities on cholesterol and the lipid profile: review, synthesis and recommendations. Sports Med. 2014;44(2):211–221.
- Bird SR, Hawley JA. Update on the effects of physical activity on insulin sensitivity in humans. BMJ Open Sport Exerc Med. 2017;2(1):e000143. Published 2017 Mar 1.
- Science Daily 2008. Moderate exercise yields big benefits. https://www.sciencedaily.com/releases/2008/01/080104123421.htm [Accessed 6.2.20]
- Childs E, de Wit H. Regular exercise is associated with emotional resilience to acute stress in healthy adults. Front Physiol. 2014; 5:161.
- Kalak N et al. Daily Morning Running for 3 Weeks Improved Sleep and Psychological Functioning in Healthy Adolescents Compared With Controls. Journal of Adolescent Health 2012: 1-8.
- Sharma A, Madaan V, Petty FD. Exercise for mental health. Prim Care Companion J Clin Psychiatry. 2006; 8(2):106.
- Kalak N et al. Daily Morning Running for 3 Weeks Improved Sleep and Psychological Functioning in Healthy Adolescents Compared With Controls. Journal of Adolescent Health 2012: 1-8.
- Science Daily 2008. Moderate exercise yields big benefits. https://www.sciencedaily.com/releases/2008/01/080104123421.htm [Accessed 6.2.20]
- Williams PT. Greater weight loss from running than walking during a 6.2-yr prospective follow-up. Med Sci Sports Exerc. 2013;45(4):706–713.
- Blair SN, Donnelly JE, Jakicic JM et al. American College of Sports Medicine Position Stand. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Med Sci Sports Exerc. 2009;41(7):1532.
- Mann S, Beedie C, Jimenez A. Differential effects of aerobic exercise, resistance training and combined exercise modalities on cholesterol and the lipid profile: review, synthesis and recommendations. Sports Med. 2014;44(2):211–221.
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