{"id":1864,"date":"2024-09-13T11:48:07","date_gmt":"2024-09-13T11:48:07","guid":{"rendered":"https:\/\/bangalore.bharatmidnightmarathon.run\/?page_id=1864"},"modified":"2024-09-13T11:51:08","modified_gmt":"2024-09-13T11:51:08","slug":"running-for-rookies","status":"publish","type":"page","link":"https:\/\/bharatmidnightmarathon.run\/bengaluru\/running-for-rookies\/","title":{"rendered":"Running for Rookies"},"content":{"rendered":"\t\t
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Running for Rookies<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t
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Running for Rookies<\/b><\/u><\/i><\/span><\/span><\/span> <\/b>rm<\/b><\/span><\/span><\/p>

s & Conditions<\/b><\/span><\/span><\/span><\/p>

WHEN YOU BEGIN<\/em><\/strong><\/p>

  • Start slow and gradually increase the intensity<\/li>
  • Do lunges, squats, planks, etc. to strengthen your core and glutes<\/li>
  • Avoid concrete surfaces and run on a running track or playground<\/li><\/ul>

    \u00a0<\/p>

    YOUR TRAINING PLAN<\/em><\/strong><\/p>

    • Run three alternate days a week<\/li>
    • On other days, walk, cross train, cycle, trek, or just take the stairs<\/li>
    • Rest your body for a day<\/li><\/ul>

      \u00a0<\/p>

      WARM-UP AND COOL DOWN<\/em><\/strong><\/p>

      • Hand and neck rotations<\/li>
      • Jump exercises<\/li>
      • A good stretch from head to toe<\/li><\/ul>

        \u00a0<\/p>

        TECH ON THE RUN<\/em><\/strong><\/p>

        • Music player and earphones<\/li>
        • Smartphone (with a fitness App)<\/li>
        • Fitness band\/smartwatch<\/li><\/ul>

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          AVOID INJURIES<\/em><\/strong><\/p>

          • Warm-up<\/li>
          • Don\u2019t push too hard<\/li>
          • Choose the right gear<\/li>
          • Cool down<\/li><\/ul>

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            QUICK TIPS<\/em><\/strong><\/p>

            • Running Position<\/strong> \u2013 should be slightly leaning forward in a 80-90 degrees angle<\/li>
            • Head up<\/strong> \u2013 and focus on the rhythm<\/li>
            • Hand movements<\/strong> \u2013 should be like a pendulum<\/li>
            • Wear a breathable<\/strong> \u2013 and quick dry material. Avoid cotton material<\/li>
            • Land on<\/strong> \u2013 your toes instead of heels to avoid jerks in the body<\/li>
            • Choose the<\/strong> \u2013 right shoes, preferably with a slightly harder sole<\/li><\/ul>

              \u00a0<\/p>

              TRY THE RUN-WALK METHOD<\/em><\/strong><\/p>

              Run till the first pole you see on the road and walk the distance between the next 2 poles. Or run till the count of 10 and walk for the next 20. This way you are training your heart so that you don\u2019t run out of breath<\/strong><\/p>

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              Running for Rookies Running for Rookies rm s & Conditions WHEN YOU BEGIN Start slow and gradually increase the intensity Do lunges, squats, planks, etc. to strengthen your core and glutes Avoid concrete surfaces and run on a running track or playground \u00a0 YOUR TRAINING PLAN Run three alternate days a week On other days, […]<\/p>\n","protected":false},"author":6,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-1864","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/bharatmidnightmarathon.run\/bengaluru\/wp-json\/wp\/v2\/pages\/1864","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bharatmidnightmarathon.run\/bengaluru\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/bharatmidnightmarathon.run\/bengaluru\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/bharatmidnightmarathon.run\/bengaluru\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/bharatmidnightmarathon.run\/bengaluru\/wp-json\/wp\/v2\/comments?post=1864"}],"version-history":[{"count":0,"href":"https:\/\/bharatmidnightmarathon.run\/bengaluru\/wp-json\/wp\/v2\/pages\/1864\/revisions"}],"wp:attachment":[{"href":"https:\/\/bharatmidnightmarathon.run\/bengaluru\/wp-json\/wp\/v2\/media?parent=1864"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}