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Running 101: A Beginner's Guide

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Food, Weight, Racing

What should I eat?

Running burns a lot of calories -- an average of 100 calories per mile -- but it is not a license to eat whatever you want. You don't need to change your diet unless you're training for an endurance event like a marathon. But it's important to not restrict carbohydrates. Get plenty of protein to rebuild muscles, and eat sensible, healthy, high-energy foods (plenty of fruit, vegetables, and whole grains).

Danny Dreyer, author of Chi Running: A Revolutionary Approach to Effortless, Injury-Free Running, recommends that runners experiment and find what works well for them. For those trying to lose weight, try to balance the percentage of fats, carbohydrates, and proteins, with the majority of intake coming from carbohydrates, followed by equal parts fats and proteins.

Will I lose weight?

If it is your goal to lose weight, running is an excellent way of doing so. As with any exercise program, if you expend more calories than you intake, then you will lose weight.

"My best advice is, if you want to regulate your weight, learn to regulate your diet first," Dreyer writes in his book, "and let your running regulate your toning."

I'd like to enter a local 5k road race. Will I finish last?

Setting a goal to run a 5K (3.1 miles) race or any other distance is an excellent way to stay motivated and true to your running routine. Local races attract people of all abilities and provide a supportive and encouraging environment to complete a goal. Many people walk the entire race, while others will sprint from the beginning. If you'd rather wait until you're sure you can run the entire distance, sign up for one that is three or four months away, and work toward the goal.

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brownyq wrote:

I just started running more like trotting, but it's a start,I've lost 76 lbs and want to tone my body, information was helpful

5/5/2014 10:24:52 PM Report Abuse
davidroyy wrote:

When you begin running, it's really important to progress at your own pace. A great training plan can help you achieve your goal to run a few kilometers safely and without stopping. I would personally suggest Cyclide training plans; they offer 1k, 2k and 3k for beginners: http://cyclide.org/en/trainingprograms

11/12/2013 01:45:18 PM Report Abuse
abbypettis210 wrote:

Great article!!! I would also say some form of cross training is great to prevent injuries. I started doing Pilates and it really aided in my runner's hip pain. I found this article that forced me to join a Pilates studio: http://fusepilates.com/classes/the-benefits-of-pilates/. Has anyone found any other forms of cross training that were beneficial? I'm not sure how long I'll stay with Pilates...? Thanks! Abby

2/25/2013 11:43:04 AM Report Abuse
lancasterpter wrote:

Really nice begginers article! You could not be correct! Check also www.fromthecouchto5k.com, great advise also! Happy running, on my way to my morning 10k! Carrol

5/7/2012 11:32:19 PM Report Abuse
ambercholtz wrote:

It's the information I was searching for. Thank you Fitness Magazine!

4/17/2012 10:53:14 AM Report Abuse

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