The ultimate RUNNERS GUIDE! Things you need to know about running!


ImageSo it’s finally the time for me to reveal my biggest running secrets and guide you through this type of workout. Regardless to whether you are a beginner in this or a pro, you are probably going through the same steps that everyone does.

Running is a complex process that involves the participation of your entire body, for which it is an efficient trick for weight loss and overall health improvement. Running is one of the most common cardio training and I am going to go both through the benefits of it and the hurdles that you might experience on your way.

Good news first, so let’s start with the benefits:

– running improves the functioning of your heart and vascular system

– running enhances the activity of your immune system

– running is an efficient weight loss tool (one of the most efficient I’ve tried)

– running involves the participation of your leg, butt, stomach and arms muscles (so if you’re aiming at shaping and trimming those places, running is a good place to start)

– running is a good warm up for weight exercises (a good cardio training before your workout will improve your efficiency workout and will give you strength)

I am pretty sure that the list of running benefits can be extended further, however there are some difficulties you will experience if you chose to pursue this type of workout. As I’ve already mentioned, running involves the participation of your entire body, and pain may occur in various spots. Here is what you have to remember: experiencing pain is not a bad thing, and on the contrary – it shows that you’ve been doing a good job during your workout. You don’t need to worry or refuse the idea of working out just because you’re going through some painful moments – NO PAIN, NO GAIN! So, the most common pains you will experience during your workouts or after are listed below:


Knee pain & foot pain (or any other pain in your joints). This type of pain occurs in case you’re a beginner or when you increase the speed or the duration of your workouts. In the first case, your knees and feet are not used to the running pressure that you suddenly start applying, which therefore causes pain. In the second case, pain occurs because your knees and feet are not used to run longer or faster. Pain in general is your body’s response to something new – something it is not used to. Through pain, your body adapts to the new pressures and there is no way to avoid it.

How to handle: There is no need to worry about this. However, you have to remember that if you experience considerable pain in your knees, feet or any other joints – you have to take a one day break with your workout. If you’re a beginner in this, I would advice even two days off in case the pain persists. You have to be especially careful with your knees and joints since once you hurt them badly – you might not be able to run again. Be careful!


– Chest pain & troubles breathing. The essence of running or any other cardio workout is that it involves breathing. When you experience pain in your chest, it is most likely caused by your  lungs expanding due to accelerated breathing during running. This especially happens to beginners  whose lungs are not used to cardio training. The same applies to experiencing troubles breathing: suffocating feelings or lack of air is due to your body not being used to the running pace.

How to handle: The presence of this pain means that you’re on a good track. Your lungs are expanding and your body is adapting. If you’re experiencing suffocating feelings during your workout, slow your running pace down. It is not necessary to stop completely, since then you’re losing a considerable amount of energy and it will be hard to get back on track – especially for a beginner. Slowing your pace down to jogging or fast walking until you’ve recollected your breath will be enough.

– Headache. Headache may occur due to 2 major reasons: because you’ve lost a considerable amount of energy during your workout (which your body is not used to), or due to accelerated breathing during your workout. Fast and inconstant breathing fills up your blood with oxygen which might cause headache.

How to handle:  It is a natural pain that comes in the same package with working out, so I don’t recommend taking aspirin or paracetamol against something that will cure on its own.  You’ve worked hard – take a deep breath and take a good sleep after your workout. I promise that you will feel better afterwards, and gradually – your pain will fade. Your body will adapt.

Pain below your stomach & feelings of sickness. These are the most common pains you are very likely to experience once you hop on the treadmill or go for a run outside. Running involves a reinforced release of endorphin and other hormones in your body. On a  normal basis, your body releases these hormones in small, deliberated amounts. When you start exercising, hormones are released in higher amounts and in a short period of time – that causes the pain below your stomach. The same applies to feelings of sickness in your stomach. It is partially due to hormone release and increased level of physical activity to which your body is not used to.

How to handle: Normally, if you’re feeling sick during your workout – it usually happens in the beginning. Slow your pace down and take a deep breath – the pain should let go after a few minutes. You may have the urge to throw up during your workout – and that’s because you’ve pushed a little too hard or just because you’re really not adapted to exercising. The pain will let go after a few workouts and it is a natural way of releasing your body of laziness and couch potato habits.

If you’re reading this and experiencing a half of what I’ve mentioned – you’re on a good track and I’m proud of you! Learn to stay strong and keep on going since this is the only way to get those beautifully trimmed legs, tight butt and flat stomach! NO PAIN NO GAIN my friends!


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