Healthy4 life Nadia Barozzi - running - health coaching

RUNNING: 8 tips for beginners

Healthy4life Health Coaching & Nutrition Advising

Nadia Barozzi, PhD, MAS ETH NH, NLP Licensed Practitioner – [email protected] - www.nadiabarozzi.com

Running is for everybody and if you approach it patiently and intelligently, it will become a very fulfilling life-long activity. It doesn’t matter how fast, how often or how far you will run, it matters how intensively you will enjoy it.

Nadia Barozzi


1GET THE RIGHT EQUIPMENT

Don’t go cheap on shoes. Shoes quality is particularly important to prevent injuries. Seek advice when buying running shows. Running shoes must be tailored to your foot as much as possible. Many sport shoe shops have in-‐store devices used to determine which is your foot type. There are two kinds of runners: one whose foot rotates too much internally while running, and one who has insufficient inward rota?on (supina?on). The best way to get a pair of shoes that is right for you is by visi?ng specialized shops. These stores usually have a knowledgeable staff that will let you try running on a treadmill.


2MAKE THE TIME

It is important to plan ahead when your runs. Make sure you block in your calendar the time that will be allocated to running.

Be firm and learn to say no to other commitments that might come up during your running time. To be able to see progresses and to benefit from running, you need to be able to build the habit of running regularly.


3SET YOUR FIRST GOAL

Set your first goal based either on time or distance. If you go for distance you can start with 5 km. If you won’t be able to run the whole 5 km, walk the rest of the distance.

If you go for time, start with 40 minutes and run as much as you can during this time. If you won’t run the whole time keep walking until the end of the 40 minutes.

With this approach you will be able to track easily the progress during the first weeks.


4BUILD CORE STRENGHT

Building up core strength brings many positive benefits when it comes to running. A strong core can improve your running posture and speed, and having a strong core sets a solid foundation for strength and coordination in the rest of the body.

The main benefit of core strength for runners is the increased stabilization in the torso. The core muscles – chest, back, abs, and oblique – are those keeping the torso erect when running, and reducing the oscillation when moving the arms and legs. Therefore, a strong core allows saving energy and preventing injuries.


5RUN UPHILL

Incorporating hill runs, whether running outside or using the treadmill inclined, brings many benefits.

When running uphill you will build strength (both in your legs and in your upper body); you will get faster; you will reduce your risk of injuries; and you will build confidence.


6INCLUDE INTERVAL RUNNING

By including interval-running workouts in your routine, you will be able to alternate between intense bursts of activity and fixed periods of less-intense activity or even complete rest.

Interval-running workouts help to build strength, to improve muscle efficiency and to get faster.


7MAKE A LONG TERM PLAN

After having achieved your first goal, decide how far or how long you want to be able to run during the next 6 months and 12 months.

Pick a competition and put it in your calendar, start with a 5k followed by a 10k or eventually at a later stage with a half marathon.

Make sure that your plan and training program is reasonable and resonate with your physical and fitness condition.


8TAKE IT EASY

When starting a new activity, it is easy to get over enthusiastic. Do not overdo. Start patiently and intelligently. Your body will need to adjust gradually. A start too intensive can lead to injuries.

Healthy4Life

Nadia BarozziHealth Coach & Nutrition AdvisorPharmD, PhD, MAS NH ETH, NLP Licensed Practitioner

•  PhD in Public Health & Pharmacoepidemiology

•  Master of Advance studies in Nutrition & Health

•  Master in Pharmaceutical Technologies

•  Licensed Master Practitioner of Neuro-Linguistic Programming training (NLP)

•  Employment & Research experience as epidemiologist, health, nutrition and mental coach

How to contact me:E-mail: [email protected]

Skype: healthy4life.chWebsite: www.nadiabarozzi.com

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Healthy4 life Nadia Barozzi - running - health coaching

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