Runners Beginner's Guide Part 2: Hill Running And Dealing With Side Stitches

Hill Running Is A Great Way To Build Up Leg Strength And Burn Calories

Hill Running Is A Great Way To Build Up Leg Strength And Burn Calories

Running as a beginner may be a little more difficult than you think. Especially if you are a little older. A beginner is more susceptible to being out of breath and can feel other signs of fatigue faster than a seasoned runner. Not to worry though. That will eventually go away the more you run and train.

There is a standard test that many runners refer to and that is called the “talk test”.  Basically the way it works is you should be able to speak normally while running. If you are not able to speak clearly or without much difficulty, your pace is usually too stressful for what your body can handle. The more you run with or at the threshold of your running ability the faster you will progress.

Where Should You Run?

There are obviously two choices for running and that includes indoors and outdoors. Many runners like to run indoors due to the extreme conditions that come from Winter and Summer. Treadmills are the answer for the runner that likes the indoors.  Treadmills are also great for helping runners slowly progress their running skills. This includes distance and pace. Treadmills are also very impressive for performing interval training with their pre-programmed routines. A treadmill has a softer surface that can help reduce sports injuries such as shin splints. Many treadmill surfaces are much better than the hard pavement that runners constantly use for their daily runs.

Running Hills Is A Great Resource For Losing Weight And Building Leg Strength

Want to lose weight? Just start doing some hilly runs and the weight seems to just fall off. This is due to stress on the body that actually helps burn calories. Running hills also helps you increase leg strength. Do some hill runs and your legs will let you know the stress it has incurred (basically by the soreness a hilly run can induce).

How Do You Efficiently Run Up And Down Hills

While running you run uphill it’s best to reduce your stride and move your arms forward. For going downhill, it’s best to let gravity take over. You can do this by leaning over or to the front a little more.

The Dreaded Side Stitches

Side stitches? What the heck are side stitches? Side stitches pretty much happen to all runners if they are exerting themselves at or above their normal running limits. They are basically cramps in the side that you get from running when you push the limit.

Side stitches happen because there is a lack of oxygen in your muscles in the abdominal area. It’s best for beginners to simply slow down or stop if they get side stitches. It’s best not to over do it if you are a beginner. Knowing pains such as side stitches from other pains that could be wrong with you during running will take a little time. Just make sure to know your body and progress slowly.

For other guides for beginners, please visit these links:

Runner’s Beginner Guide: Part 1: Getting Started

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