Run Forrest Run: Daniel Vaz
Is it okay for a newbie to run every day?
It is recommended that one not run every day. Take at least 1-2 days off as it helps in reducing the frequency of overuse injuries. By taking adequate rest, you give your body a chance to recover and repair itself. Additionally, the individual would feel better and stronger during their run. Taking a break also helps the individual relax mentally and just not physically. Beginners should run on alternate days and average running 3-4 times a week.”
How much should one run to start with?
A beginner can start off by running two to four times a week for about 20 to 30 mins per run. It is best to start slow and go easy on the run. Starting off with a jog is what is generally recommended. Gradually, in order to avoid injuries, individuals can increase their run time over the weeks. However, if the individual is a true beginner and can’t run even for ten minutes then it is best to start off with a walk/run plan.
Do we need to have a certain body type to run?
All body types can take up running. However, if your body mass index is over 25 then you need to be extra careful by using proper cushioning for your shoes and avoid concrete surfaces for running.
What is the difference between running on a treadmill and running outdoors?
A treadmill requires less effort when running at the same speed as doing it outside. This is because the belt moves below your feet and reduces the effort in your stride. Periodically running outdoors is essential if you are going to take part in races because the road makes your calves and ankles work harder. The advantage of a treadmill though is that you get to control various speeds and inclinations thus allowing you to challenge your workout in a closed setting. Also, on days when the weather outside is not conducive to running (rain, extreme cold, too warm, etc), you can do your workout comfortably on a treadmill.
How does running help building of muscles?
Yes, it is possible to build your leg muscles by running. However, running alone won’t help you build overall musculature. Finding a balance between running, weight training and nutrition is the key to build muscles and the right balance is also dependent on one’s specific goals.
Is it okay to run barefoot?
In order to run barefoot, it is better to first make a transition by using ‘minimalistic shoes’. Also, if your body mass index is higher than 25 then barefoot or even minimalistic shoe running is not advisable due to higher load on the knees and hips.
A lot of people prefer jogging over running. What is your take on it?
There is no difference between jogging and running and it is just terminology used to classify the everyday runner who runs purely to keep fit. As Dr George Sheehan says, “The difference between a jogger and a runner is a race bib.”
What is the best time to run?
There is no best time for a run, as such. It is based on individual time constraints and preferences. However, doing your training first thing in the morning allows you to finish it and get on with the rest of the day without any pressure.
What kind of shoes do you suggest for new runners or anyone who wants to run on a daily basis?
The kind of shoe an individual opts for, again, may vary from person to person. There are several parameters, based on which one can decide what kind of shoe would suit them the best. Body frame, amount of cushioning required and the way your foot pronates (how your foot reacts to pressure) are a few crucial factors to be considered before deciding on the right shoe. Running biomechanics is a crucial parameter to be considered when opting for the right kind of shoe.