the world of running is broad intense
and exciting we’re a new road might
bring you to new discoveries and
challenges hey gang my name is Tiffany
kara Casas from watchmojo.com
today I’ll ask Adrien Piggott a running
coach on what it takes to become a
better runner so Adrian how should a
beginner start running what are the
basics you really have to start with
good Footwear it’s important to be
wearing the right shoes and I highly
recommend going to a running specialty
shop to buy your shoes set realistic
goals when you’re starting out so don’t
try to run a 10k your first day out if
you can find a running buddy that is a
great great way to get started most of
us do better when we have someone to
push us along on those days or we’d
rather stay home or stay in bed
we’re the best of running surfaces I
always say softer surfaces are better
they’re easier on your joints and I find
that you’ll find over time you get less
fatigue surfaces that are not too too
busy because that way you don’t have to
do as much direction changes and it’s
easier on your joints after that if
you’re a city runner and the asphalt run
on the dark stuff might on the light
stuff because the cement is pretty
unforgiving should a beginner focus more
on distance or time what’s most
important is to focus on time when
you’re starting at try to set a goal of
running at least 20 minutes at a time
run one minute and walk one minute and
then extend that to running two minutes
and walking one minute and keep
increasing the amount of time you run
and reducing the time you walk and
that’ll be a good way to build up the
distance but stick to time and when
you’re starting out talk to us about
running gear and accessories avoid
cotton because cotton chafes so a lot of
the new synthetic materials are
fantastic for running for me the
compression short is my favorite thing
to run in they’re also the traditional
running shoe so for those light nylon
material be careful with your socks
because people tend to get a lot of
blisters just try to ensure that what
you get fits you well and you’re
comfortable in it because as you
increase your distance things that felt
okay at 5k a really really be bothering
you at 50 K how about nutrition which we
eat before going for a good run that’s
actually an interesting thing because a
lot of that comes down to experience I
know some runners who can’t eat anything
I’m one of those people that a banana
before a long run really
we eat at least an hour and a half to
two hours before you run to avoid
upsetting your stomach what about cramps
that to two kinds of cramps that runners
typically get one of them is from the
digestion the issues of when you ate and
what your body can handle during a run
but the other kind of cramp that runners
get a lot is caused by their liver
dropping during the cadence of running
because your livers your heaviest organ
it’s on your right side and as you have
foot lands your liver drops but if
you’re exhaling at the same time the
difference between the contraction of
your diaphragm and your liver dropping
is often what causes that whole area to
go into spasm and that’s the cramp that
you feel it’s also important to remember
that you have to hydrate before you run
hydrate after you run what we recommend
is just sip all day keep a bottle of
water going all day long and that will
help you when you are running not to get
too dehydrated any tips on breathing the
first thing I tell everyone to do is
just relax and breathe because a lot of
people start to hyperventilate from the
very beginning just take your time and
find a breathing pattern that works well
for you I breathe what I call every
third step so I will breathe do one two
steps and then breathe on the other side
and that way it’s a balanced breathing
with my steps and I don’t get as many
cramps how about warming up cooling down
and stretches a lot of different ways
you pulled over that some people just
start off running at a slower pace to
get their bodies warmed up and then
increase the pace as they’re feeling
more and more limber and warmed up the
end of a run I always recommend just
tapering your pace a little and then
ending maybe with a walk of a few
hundred meters stretching it out getting
some water if you have to choose always
stretch after you run when the soft
tissues are all the most warmed up so
you’re less likely to get injured and
less likely to find that you’re sore the
next thing stretching after the run
definitely helps with that thank you so
much Adrian Thank You Tiffany
and exciting we’re a new road might
bring you to new discoveries and
challenges hey gang my name is Tiffany
kara Casas from watchmojo.com
today I’ll ask Adrien Piggott a running
coach on what it takes to become a
better runner so Adrian how should a
beginner start running what are the
basics you really have to start with
good Footwear it’s important to be
wearing the right shoes and I highly
recommend going to a running specialty
shop to buy your shoes set realistic
goals when you’re starting out so don’t
try to run a 10k your first day out if
you can find a running buddy that is a
great great way to get started most of
us do better when we have someone to
push us along on those days or we’d
rather stay home or stay in bed
we’re the best of running surfaces I
always say softer surfaces are better
they’re easier on your joints and I find
that you’ll find over time you get less
fatigue surfaces that are not too too
busy because that way you don’t have to
do as much direction changes and it’s
easier on your joints after that if
you’re a city runner and the asphalt run
on the dark stuff might on the light
stuff because the cement is pretty
unforgiving should a beginner focus more
on distance or time what’s most
important is to focus on time when
you’re starting at try to set a goal of
running at least 20 minutes at a time
run one minute and walk one minute and
then extend that to running two minutes
and walking one minute and keep
increasing the amount of time you run
and reducing the time you walk and
that’ll be a good way to build up the
distance but stick to time and when
you’re starting out talk to us about
running gear and accessories avoid
cotton because cotton chafes so a lot of
the new synthetic materials are
fantastic for running for me the
compression short is my favorite thing
to run in they’re also the traditional
running shoe so for those light nylon
material be careful with your socks
because people tend to get a lot of
blisters just try to ensure that what
you get fits you well and you’re
comfortable in it because as you
increase your distance things that felt
okay at 5k a really really be bothering
you at 50 K how about nutrition which we
eat before going for a good run that’s
actually an interesting thing because a
lot of that comes down to experience I
know some runners who can’t eat anything
I’m one of those people that a banana
before a long run really
we eat at least an hour and a half to
two hours before you run to avoid
upsetting your stomach what about cramps
that to two kinds of cramps that runners
typically get one of them is from the
digestion the issues of when you ate and
what your body can handle during a run
but the other kind of cramp that runners
get a lot is caused by their liver
dropping during the cadence of running
because your livers your heaviest organ
it’s on your right side and as you have
foot lands your liver drops but if
you’re exhaling at the same time the
difference between the contraction of
your diaphragm and your liver dropping
is often what causes that whole area to
go into spasm and that’s the cramp that
you feel it’s also important to remember
that you have to hydrate before you run
hydrate after you run what we recommend
is just sip all day keep a bottle of
water going all day long and that will
help you when you are running not to get
too dehydrated any tips on breathing the
first thing I tell everyone to do is
just relax and breathe because a lot of
people start to hyperventilate from the
very beginning just take your time and
find a breathing pattern that works well
for you I breathe what I call every
third step so I will breathe do one two
steps and then breathe on the other side
and that way it’s a balanced breathing
with my steps and I don’t get as many
cramps how about warming up cooling down
and stretches a lot of different ways
you pulled over that some people just
start off running at a slower pace to
get their bodies warmed up and then
increase the pace as they’re feeling
more and more limber and warmed up the
end of a run I always recommend just
tapering your pace a little and then
ending maybe with a walk of a few
hundred meters stretching it out getting
some water if you have to choose always
stretch after you run when the soft
tissues are all the most warmed up so
you’re less likely to get injured and
less likely to find that you’re sore the
next thing stretching after the run
definitely helps with that thank you so
much Adrian Thank You Tiffany
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