TOP 10 RUNNING QUESTIONS ANSWERED

New to running, or trying to improve your pace or distance? You may have questions, such as how to get started, what to eat before and after running, how often to run, and much more. In this article, we’ll explore the top 10 running questions people ask about running and provide you with helpful tips and insights to help you become a better runner. Whether you’re a beginner or an experienced runner, this article has something for everyone. So, let’s get started!

Quick Look

Running may seem like a straightforward exercise, but it’s not as simple as just lacing up your shoes and heading out the door for a run. However, with a bit of guidance, it doesn’t have to be overly complicated either.

We’re all about self-improvement through running, our mission is to help you maximise the benefits of running, and to help you reach your goals. But, we also want you to enjoy the process, running is an exercise that not only offers health and fitness rewards, but is also one of the most pleasurable ways to exercise out there.

If you’ve decided to use running as your choice of exercise to achieve your fitness goals, as well as other objectives like weight-loss or stress-relief, you’re bound to have questions. Such as:

• How Do I Start Running?
• How often Should I Run?
• What About Diet?
• Should I Stretch?
• What If I Start To Lose Motivation?
• Will Running Hurt My Knees?
• And many more.

In this post, I will answer some of the most asked questions about running to help you get some clarity about this remarkable sport. I’ve been a runner for over 30 years, and I love helping people and sharing my experience and knowledge.

Whether you are just beginning or have been a runner for some time, there is something in this question and answer list for everyone.

Let’s keep running simple and enjoyable. We don’t need to make it overly technical or complicated. Instead, let’s answer your questions in a practical way, and have fun out there.

1. How Do I Start Running?

If you’re new to running, you may feel a bit overwhelmed about where to start. But, the good news is that running is a simple and accessible exercise that doesn’t require much gear or equipment, and nearly everyone can do it. All you need is a good pair of running shoes, comfortable clothes for the conditions, and a clear picture of what you are trying to achieve.

Here Are My Do’s Of Starting Running:

• Get a medical check-up. If running, or any type of exercise, is new to you, it’s essential to get a medical all-clear before you get started. Coming from a sedentary lifestyle, or even if a little over-weight, you want to be certain there are no issues with your health that may cause you problems. Remember, a proper physical examination and blood test may reveal a condition you aren’t even aware of. Get checked out by your doctor before you even take one step.
• Get fitted for proper running shoes. I can’t stress the importance of this enough. The wrong running shoes will cause you all manner of aches, pains, and possible injury. Your body will be adjusting to your new exercise routine, and you want to be certain your shoes are assisting in this process, not hindering it. Get down to a specialist running shoe store, get your feet and gait analysed and choose a pair of quality running shoes that are the right fit for your feet.
• Start slowly. And I mean slowly, even if it’s just walking for the first few outings. Walking is a great way to get your body accustomed to being on your feet for extended times. Even when you begin to run, it’s a good idea to alternate between walking and running, gradually increasing your time running. Use our Couch to 5k plan to get started, then after you can complete a 5k non-stop run, you can set your sights on longer distances, or even events such as a10k, or a half-marathon. Don’t be in too much of a hurry, you must give your body time to develop and get used to your new exercise.
• Warm-up and Cool-down. Don’t forget to do some light dynamic stretches before you start, and to warm up with an easy run to get your muscles and body ready for your workout. A big mistake is to launch into an intense run with cold muscles, your risk of strain or injury is greatly increased. A light jog as a cool-down is also a great way to wind back your heart rate and breathing, kick-start your muscle recovery, and clear any lactate from your bloodstream. For more details on stretching, click here.
• Set some realistic goals. Start with small goals that are achievable, such as running for a certain amount of time or distance, and gradually work your way up. This will help you build confidence and stay motivated.
• Track your progress. Use our free Couch To 5k plan to track your progress, or use a journal. Keeping a record of your runs can help you see how far you’ve come, and keep you motivated to continue. Whether you use a running app, a fitness tracker, or simply a journal, tracking your progress is a great way to stay accountable and see the improvements you’re making.

Here Are My Dont’s Of Starting Running:

• Don’t do too much too soon: Many beginners make the mistake of trying to run too far or too fast right away. I know you may be keen to get started on your new exercise routine, but you want to give your body time to acclimatise. Doing too much too soon can lead to injury or burnout, which may cause you to abandon running altogether. Your body will adjust, you just need to be kind to yourself.
• Wearing the wrong shoes: Don’t be tempted to just grab an old pair of runners from your wardrobe and head out for a trial run. The wrong shoes or worn-out shoes can cause pain or injury, particularly in the feet, ankles, knees, hips, muscles, and tendons. You can take my word on this one, I learnt this lesson the hard way when I first got into running.
• Not warming up properly: My advice is always to warm up properly before a running workout. Stretching is also a good idea, but remember, no static stretching (stretching a muscle to its furthermost extension and holding it), just light dynamic stretching (stretching with movement), especially with cold muscles. A warm-up can simply be running very slowly or easily for the first 15 minutes of your run, or even a brisk walk. Never launch into a hard run without properly warming up those muscles first, it’s a sure way to precipitate an injury.
• Ignoring pain: Running can be uncomfortable, particularly when starting out, but ignoring pain can lead to more serious injury. Give your body time to recover from the aches and pains you will inevitably feel when you first start a new exercise routine. Make sure to get medical advice on persistent pain.
• Not allowing for proper recovery: Rest days are important for recovery, and building muscle strength and endurance. Failing to take rest days can lead to burnout or injury. Take at least a full day off running between workouts in the beginning. Don’t hit the track again until you feel your body has recovered from the last run. Strength and endurance will only progress if you allow your body time to fully recover and rebuild.
• Not hydrating enough: Proper hydration is essential for running, particularly in warm or humid weather. Did you know that we can lose between 1 and 3 litres of fluid per hour through sweating and breathing during exercise? This highlights the importance of drinking during running, if there are no water fountains along the route of your run, take a drink bottle with you.
• Doing the same type of running all the time: Another mistake new runners often make is sticking to one type of running, at the same pace, along the same route. While it’s great to have a regular routine, doing the same thing every day can lead to boredom and a plateau in progress. To keep things interesting and challenge your body in new ways, mix up your running with different types of runs, in different locations. Furthermore, consider incorporating some strength training into your routine to improve overall fitness and help prevent injury. This can be done at home or in a gym. By adding variety to your training, you’ll not only stay motivated, but you will also see better results.

Above all, remember that running should be fun, it’s an enjoyable way to exercise, and it doesn’t have to be complicated or a chore. Just follow the basic guidelines I have laid out here, and you will see enormous improvements in your health and fitness, and mental wellbeing.

DID YOU KNOW? According to a study published in the Journal of the American College of Cardiology, running just five to 10 minutes a day at a slow pace can significantly reduce the risk of death from cardiovascular disease. So, even a small amount of running can have a big impact on your health.

2. What Should I Eat Before And After Running?

As a runner, it’s important to fuel your body with the right foods before and after a run. The food you eat can help give you the energy you need to run, as well as help your muscles recover after a workout. Here are some tips on what to eat before and after a run.

Before A Run:

To clarify, when we talk about eating “before a run,” it can mean different things depending on the situation.

For instance, if you have a very early morning run, “before a run” may simply refer to the meals you had the previous day. Alternatively, when preparing for a long-distance training run or a race like a marathon, you might want something to eat before your run to ensure you have optimal energy levels. This can help to supplement the glycogen (energy fuel) that has already been stored in your muscles from the previous day’s meals.

For shorter distances like recreational or light training runs, you may decide not to eat at all. It’s perfectly normal to skip eating beforehand, in fact, there’s no need to force yourself to eat anything before running shorter distances. So, don’t feel pressured to eat before a run, especially if you can’t stomach it, your body may not even need it.

However, if you have the time and want to eat something before your workout, It’s best to eat a small meal or snack about 30 minutes to an hour before your run.

Aim for a small balanced meal that includes carbohydrates, protein, and healthy fats, or a healthy snack that includes some carbohydrates for energy. Make sure you test these foods before an event, you want to be certain they won’t cause any stomach upset or discomfort during the run.

Some good options for pre-run snacks include:

• A banana.
• Some toast with peanut butter.
• A handful of trail mix, or dried fruits.
• Granola with berries or fruit, be careful of stomach upset with some types of milk or yoghurt.
• A nut bar.
• Energy bars, once again, test these before race day.
• Whole grain toast with avocado and an egg.

It’s important to avoid heavy or greasy foods before a run, as these can lead to digestive issues or stomach discomfort during your workout.

Remember, keep in mind that when training over shorter distances, consuming food or energy gels can hinder your body’s ability to adapt to burning fat for fuel, relying solely on glycogen. You want to develop your body’s ability to efficiently switch to using fat for fuel.

After A Run:

After your run, it’s important to refuel your body with nutrients to aid in muscle recovery. As a general rule, aim to eat within 30 minutes to an hour after your run, when your muscles are most receptive to absorbing nutrients.

Some good options for post-run meals or snacks include:

• A prepared meal covering the main macronutrient groups of carbohydrates, protein, and healthy fats, required to kick-start your recovery.
• A protein smoothie with fruit, berries, or yoghurt and protein powder.
• Protein/energy bar. Since carbs are important in the recovery process, low-carb options are not the best choice as a recovery snack.
• Chocolate milk (or a plant-based milk alternative), or protein drink for a mix of carbohydrates and protein
• Grilled chicken or tofu with quinoa, sweet potato and steamed broccoli.
• A salad with mixed greens, nuts, and grilled chicken or tofu.
• A whole grain wrap with hummus, veggies, and chicken or tofu.

These are just a few examples of some post-run nutrition options. I have written an in-depth article on what to eat after a run, including many insights, tips, and ideas, check it out here.

By fuelling your body with the right foods before and after your runs, you’ll be able to perform better and recover faster. Remember to listen to your body and experiment with different foods to see what works best for you.

It’s also important to stay hydrated during and after your run as well, so be sure to drink plenty of water or a sports drink to replenish electrolytes.

TIP: If you plan to run less than 20k in the morning, it’s not crucial to have a meal before you hit the road. Some runners prefer consuming a small snack, while others may have trouble eating early in the morning. Speaking from personal experience, I never eat before a morning run, nor do I carry gels with me during the run. As long as your run is under a half-marathon distance, your glycogen stores will probably be enough to sustain your workout.

3. How Often Should I Run?

Deciding on how often to run is going to depend on many circumstances unique to you and the life you lead, such as your personal goals, fitness level, time available, and life/family commitments.

In general, we recommend that beginner runners start with a frequency of three to four days per week. However, for experienced runners or those training for a race, running three to six days per week may be appropriate.

For Beginner Runners.

As suggested, aim for three to four days a week, as you progress, you can gradually increase your running frequency, but it’s important to listen to your body, and take the appropriate rest days to avoid overdoing it.

The biggest mistake I see with new runners is attempting to do too much too quickly. This will inevitably result in injuries, and it may even discourage you from running entirely.

Your body will adapt to your new exercise routine, but must be given adequate recovery time in between workouts, and time to develop resilience and strength.

TIP: As a beginner runner, don’t try to run at a hard pace with every workout. Varying your pace is key. You should incorporate some slow-paced runs into your routine to help build up your aerobic endurance and train your body to become fat-adapted. By including these slow-paced runs, your body will learn to use fat as fuel rather than relying solely on the glycogen required for more intense workouts. This adaptation will not only improve your endurance, but also help you avoid hitting a wall during long runs or races.

For Experienced Runners.

Are you running to train for a race, are you a recreational runner, a trail runner, or is your goal to simply maintain overall fitness?

Whatever your goal, consistency is key, and this will be reflected in how many days a week you ultimately decide to work out. As mentioned before, experienced runners may elect to run three to six days a week, depending on what you are trying to achieve, and how much time you have available.

If you have a race or event that you are training for, your training plan will typically include a structured schedule of diverse workouts on specific days, followed by appropriate rest days. A common marathon training plan, for instance, may involve running four to six days per week, with different types of exercises on each day and recovery workouts or full rest days incorporated into the schedule.

On the other hand, if your goal is simply to maintain overall fitness, you may be able to get by with two to three days per week of running.

As you become more experienced, it is critical to develop the skill of ‘feeling-based’ running.

This involves listening to your body and knowing when you are not fully recovered from your last run and need more rest. Ignoring these signals can lead to injury and setbacks in your running objectives. Always prioritise rest when your body is telling you that it requires it, and never push through fatigue or soreness. As you develop this ‘awareness’, it will help you establish a weekly routine that is right for your body.

Ultimately, the key to determining how often to run is to find a schedule that works for you, is sustainable over the long term, and moves you towards your running goals. Remember, gradual progression is a far better strategy than trying to do too much too soon.

TIP: Never ignore the signals of feeling a little tired or sore. It is an indication that your body and muscles require more rest, it is NOT an indication that you need to train harder to get over that feeling of being a little off the pace.

4. How Can I Run Faster?

If you’re looking to improve your running speed, there are several things you can do to help you achieve your goal. Let’s take a look at a few of these ideas :

• Incorporate speed work into your training: Speed work is a key component of improving your running speed. This involves short bursts of faster running, followed by periods of rest or recovery running. By doing this, you will develop your anaerobic system which helps the body adapt to faster paces, this can ultimately improve your everyday running speed.
• Strengthen your legs: Strong leg muscles can often increase running speed. To help with this, you can incorporate hill training in your running routine. Spend a few minutes each week running up hills or stairs. Another good idea is to do some leg strengthening exercises such as lunges, squats, and calf raises.
• Interval training: An interval is a running workout where you alternate between running a set distance, such as 600m, at a fast pace and then running another 600m at a recovery pace. You can repeat this 5 to 10 times, or you can make each repetition longer. It is a high-intensity training exercise, and it is essential to avoid doing it on consecutive days, to give your body enough time to recover.
• Increase your distance: Running longer distances increases the body’s endurance. As you increase the distance you cover over time, your body will adapt and strengthen. This can often result in an improvement in your overall speed.

These training methods can aid in improving your cardiovascular fitness, as well as muscle strength and endurance, ultimately leading to an overall increase in speed.

TIP: Pay attention to your running speed and form when incorporating speed exercises into your routine. Once you notice a decline in either, it’s a sign to end the workout and lock in the progress you have made. This will help avoid over-training and will improve your strength and fitness, preparing you for your next workout.

5. Should I Stretch Before And After Running?

Here at RMWA, we always advocate that all our runners develop a personal warm-up and cool down routine, which can also include stretching.

A common mistake I often see is that many runners attempt to start their workouts without warming up their muscles properly, which can increase the risk of muscle trauma, strains and other injuries. Further, while it is common for runners to stretch before a workout, not all stretching exercises are beneficial, and some can even be counterproductive.

Let’s explore some concepts about warming up and stretching before and after a run:

• Dynamic stretching vs Static stretching. Static stretching involves remaining stationary and stretching out a muscle close to its furthermost extension, and holding it for up to 30 seconds. This type of stretching is not recommended for runners before running, as it can lead to a decrease in power and performance, and can even cause injuries. Dynamic stretching involves gentle warm-up movement of the muscle groups that will be engaged in the impending workout. You will be stretching the muscle with movement, not holding it outstretched. For us runners, this could include some light easy running, lunges, skips, leg swings, and butt kicks, for example. It is recommended over static stretching for runners, as it helps to improve flexibility, mobility, and coordination, and can also help to prevent injuries.
• Stretching cold muscles. Avoid stretching cold muscles. It’s important to warm up the body before stretching to reduce the risk of injury. A light jog or brisk walk for a few minutes before stretching can help increase blood flow to the muscles and prepare them for stretching.
• Avoid over-stretching. Be sure to only stretch muscles that have been warmed up, and never push them to the point of serious strain. The idea is to lightly stretch out the muscle, not strain it to the point where you may over-extend it and cause an injury.
• Stretching on days you don’t run. I am a big believer in adding some stretching exercises into your routine on the days you don’t run, particularly the day after a long run. This routine can consist of gentle stretching movements on a yoga mat and utilising a foam roller or spiked massage ball to target tight or sore areas. Spending as little as ten minutes each day to maintain muscle flexibility and pliability can have significant benefits.
• Warming up before a run. A warm-up routine can be as simple as a light, easy jog or walk for ten to fifteen minutes before a run. You can even incorporate a warm-up into your workout by performing the first few minutes in a very light and easy manner, gradually increasing the intensity as you progress. Remember, never start an intense workout without a proper warm-up. You run the risk of getting injured, which could sideline you for several weeks.
• Cooling down after a run. Similar to your warm-up, a cool down procedure is also a great way to run off the intensity of a solid workout, here are the benefits :
  • Gradually reduces your heart rate to normal
  • Returns blood pressure to normal
  • Reduces body temperature gradually
  • Allows the body time to clear any lactic acid build up in the muscles
  • Helps make your recovery faster
  • As with a warm-up, a cool down can simply be a light, easy run for a few minutes after your workout. You can also incorporate some light stretching or the use of a foam roller after your cool down jog.
• Listen to your body. Stretching, if not done correctly or if you overdo it, can cause injury. It is important to listen to your body and not take a stretch beyond its limit.

The purpose of stretching is to promote flexibility, loosen your muscles a little, and prepare them for the upcoming workout. The aim is not to achieve maximum muscle looseness, as some tautness and elastic tension in leg muscles is necessary for effective performance. Over-flexibility can weaken performance.

TIP: Strong and flexible hamstrings are vital for better running performance. A great stretching exercise you can do to improve the flexibility of the hamstrings is Toe Touches. Touching your toes will also help the strength and flexibility of your core, calves and lower back.

6. What Are The Best Running Shoes?

When it comes to running, choosing the right shoes can make a big difference in your performance and comfort. Additionally, you must select the appropriate shoes for your feet and running style (your gait). Otherwise, you run the risk of poor performance, or even getting injured.

With so many options available, it can be overwhelming to decide which running shoes are the best for you. The truth is, there is no one-size-fits-all answer to this question, as the perfect running shoe for you will depend on your biodynamics, individual needs, and preferences.

However, there are some guidelines to consider when selecting a pair of running shoes that will help you make an informed decision. In this section, we’ll explore some tips and considerations to keep in mind when shopping for running shoes.

• Get properly fitted: As mentioned before, it’s essential to wear proper running shoes that suit your individual needs, whether you’re new to running or an experienced athlete. To ensure you have the right trainers, I always recommend seeking expert advice from trained staff at a speciality running store or a podiatrist. Since everyone’s feet and running gait are different, and can change over time, it’s essential to find the right shoe that will be your perfect fit. Many running shoe stores have specialised equipment which can analyze how your feet impact the ground, this information will enable the staff to recommend the best shoe style for you.
• Neutral vs Support shoes: Did you know, running shoe manufacturers design shoes with support built in for different types of feet? If you need a neutral shoe, for example, selecting a shoe with extra support in the wrong place can seriously affect your running style, and may even lead to injury. This further highlights why you need to get properly fitted by a trained running shoe specialist.
• Shoes for your arch type: The equipment that running shoe stores utilise to measure the impact of your feet on the ground, can also determine your arch type. It can tell whether you need more arch support than what regular trainers offer. Some running shoes have an additional arch support feature built in to provide the necessary support to your feet. However, if you prefer, you can also purchase a more suitable sock liner or insole separately, and swap it out with the one that comes with your running shoes.
• What about cushioning? The amount of midsole cushioning is often the biggest differentiating factor between running shoes. Trainers built for high-speed or sprinting may have very little cushioning, whereas, long-distance shoes will typically have more cushioning built in. This is designed to protect your joints from the stress endured from repetitive impact with the ground over longer runs. It is also a comfort consideration, the mid-sole foam used by running shoe manufacturers today is highly developed and technical, and will provide you with a comfortable and plush ride, without being too soft or squishy, which could cause instability.
• Where are you going to run? Running shoes are designed for different types of running surfaces, such as track, road, trail, treadmill, racing, and long distance. It’s important to consider where you’ll be primarily running and choose shoes specifically built for those types of workouts. However, as runners, we often work out on varied surfaces, and it may be useful to consult a running shoe store to suggest a good everyday shoe that will be suitable in most situations.

For a deep dive in how to understand the biomechanics of your feet, and how to choose the correct running shoes, take a look at our article ‘How Do I Choose Running Shoes’.

TIP: Running socks may seem like an afterthought, but investing in a good pair can make a significant difference to your comfort while running. Running socks are specifically designed to wick away moisture, reduce friction and prevent blisters. They are also made of breathable and lightweight materials to keep your feet cool and dry during long runs. With their snug fit and cushioned sole, running socks provide additional support and increase comfort for your feet. I always run with a good pair of technical running socks, they are well worth the extra expense.

7. How Do I Stay Motivated To Run Regularly?

It’s normal for motivation to fluctuate, and there may be times when it’s challenging to keep it going. Adverse weather conditions, such as cold days, for example, can make it harder to find the drive to get out the door and start running.

But, concentrating on your aspirations, your goals, and recalling the incredible sense of accomplishment and satisfaction you feel after a good workout, may be all the encouragement you need to get going. However, here are some other ideas to help you maintain and boost your motivation:

• Set a goal: Whether it’s a race, a personal achievement, fitness, health, or working towards a target weight, having a goal to focus on can help keep you motivated.
• Find a running buddy: Having someone to run with can make the experience more enjoyable and hold you accountable to your running schedule. And don’t forget, you can always go for coffee after your workout, now there’s a great motivator right there.
• Mix up your route: Lack of motivation can be a symptom of boredom. Running the same route every day can get boring, so try exploring new paths and trails to keep things interesting. Mix up the type of running you do also, add in some trails, sprints, long runs, stairs, out and back runs, intervals, the opportunities are endless.
• Create a running playlist: Do you run wired? Make a playlist of your favourite songs to listen to while running to help you stay motivated and energised. Listen to some audiobooks, podcasts, take an audio language course, all these activities can help inspire you to lace up.
• Track your progress: Use a running app or a journal to track your progress. Celebrate your milestones along the way, and don’t forget to reward yourself.
• Reward yourself: Set up a system of rewards for yourself when you hit certain goals, such as treating yourself to a new piece of running gear, a massage, spa, coffee, a special meal, or even just a nap.
• Join a running group: Joining a local running group can provide a supportive community of like-minded individuals to help keep you motivated. Not all running clubs are for elite runners, there are many clubs or running groups for recreational runners of all abilities, these can be a lot of fun.
• Set a routine: Take a look at your weekly schedule and determine when you can fit in your running workouts around your work or family obligations. Create a consistent running routine and commit to it, making it a non-negotiable habit.
• Embrace the benefits: Remember the many benefits of running, such as improved health and fitness, reduced stress, achieving your goal weight, and increased energy, to help keep you motivated to smash out those workouts.
• Be kind to yourself: Don’t beat yourself up if you miss a run or don’t meet a goal. Remember that setbacks are a natural part of the process, focus instead on getting back on track. If a goal isn’t achieved on time, it doesn’t matter, just refocus, and keep going.
• It’s ‘me time’: This is one of my favourite running benefits, and is a great motivator. We all need ‘time out’ every so often. Sometimes just being alone, out there in nature or your favourite cityscape, away from the stresses of modern life, is a great circuit breaker and a real energiser. Running is perfect for this.
• Stay away from negative people: Not everyone will understand why you want to run, some will even have quite a negative attitude towards it. Don’t let this kind of negativity dull your enthusiasm or diminish your motivation.

By incorporating some of these tips into your running routine, you can help stay motivated to run regularly and achieve your running goals. Want to know more? Here’s an article I wrote on motivation that you will find enormously helpful, ‘7 Ways To Stay Motivated To Run’.

TIP: To maintain motivation and experience the benefits of running, it is essential to enjoy the process and avoid setting unachievable goals or overly demanding routines. Running should be a sustainable part of your lifelong lifestyle, so make sure to keep it enjoyable and maintainable.

8. Can Running Help Me Lose Weight?

Losing weight is not always as simple cutting calories and exercising, it may work for a short period of time, but it is often not sustainable long term. However, running is a popular form of cardio exercise that you can turn into an enjoyable and sustainable lifestyle routine, that can also aid in weight loss when paired with an appropriate eating plan.

Here are some factors to consider when it comes to running for weight loss:

• Running burns calories: Running is a high-intensity exercise that can burn a significant number of calories. The number of calories burned during a run depends on various factors such as the distance, speed, intensity of the workout, and body composition of the runner. On average, a person can burn around 60 calories per kilometre of running, which can add up over time. Remember, you don’t have to run every single day at an intense pace to lose weight, just focus on running three to five days a week consistently, and try to work out for at least 30 minutes each time. Make this achievable, not a chore.
• Running can reduce body fat: Running can help reduce body fat, especially around the midsection. This type of fat, also known as visceral fat, is associated with an increased risk of various health conditions such as heart disease, type 2 diabetes, and certain cancers.
• Diet plays a crucial role: Achieving significant weight loss through running alone is not always achievable. Additionally, a well-balanced diet that includes adequate amounts of carbohydrates, protein, and fat, is essential for weight loss success, and for fuelling your body. Your calorie intake should consist mainly of whole, unprocessed foods with minimal added sugars, and you should avoid high-fat and salty fast food. Time-restricted eating is also a very helpful weight management tool. I am a big believer in Intermittent Fasting, and have used the 16:8 method for many years. Want to know more, take a look at our article ‘Can You Run When Intermittent Fasting’, this will explain what it is, and what the benefits are to runners?
• What about carbs: What if you’re worried about consuming too many carbs and how they may affect your weight loss goals? A helpful strategy is to reduce your carb intake on non-running days, while still ensuring you get enough carbs to support your recovery and refuelling on workout days. To optimise your post-run meal, aim for around 1 to 1.6 grams of carbs per kilogram of body weight. This will help you recover and refuel adequately while still managing your carb intake.
• Running can increase metabolism: Regular running can increase your metabolism, which is the rate at which the body burns calories. As the body becomes fitter, it becomes more efficient at burning calories during exercise and at rest.

It’s important to note that running is not a magic solution for weight loss. It takes time, patience, and consistency to achieve meaningful results. Moreover, it’s crucial to approach running and weight loss with a healthy mindset and not as a punishment for poor eating habits or body image issues.

Remember, running can aid in weight loss, and help with weight management, when combined with a healthy diet and other lifestyle factors. However, the key is to approach it as a sustainable and enjoyable part of an overall healthy lifestyle.

TIP: Reducing belly fat can be challenging, but running can help. To maximise its effects, it’s important to mix up your running routine with various exercises. Occasionally incorporating high-intensity workouts like Intervals or a Fartlek run can be beneficial. It’s essential to avoid doing the same workout at the same pace every time you run, as this can lead to a plateau in your progress. By keeping your body challenged and guessing, you can continue to burn belly fat and see results.

9. What is VO2 Max?

Heard of VO2 Max? Don’t know what it is or whether it can help you in your running journey? VO2 Max is a measure of a runner’s maximum oxygen uptake capacity, which is a strong indicator of cardiovascular fitness. Essentially, VO2 Max is the maximum amount of oxygen that your body can consume during intense exercise. This metric is used to determine the efficiency of the body’s cardiovascular system, as well as to gauge the endurance potential of an individual.

To calculate your VO2 Max, a stress test is often performed on a treadmill or stationary bike. During the test, your heart rate, oxygen consumption, and carbon dioxide production are measured, while you exercise at an increasing level of intensity. The results are then analysed to determine your VO2 Max.

A higher VO2 Max means that your body is more efficient at consuming and delivering oxygen to the muscles, allowing them to exercise for longer periods of time at a higher intensity. This metric is commonly used by athletes and coaches to track progress and optimise training programs.

Improving VO2 Max can be achieved through regular cardiovascular exercise, such as running, cycling, or swimming, as well as incorporating interval training and other high-intensity workouts into your fitness routine.

VO2 Max can be measured directly or indirectly.

Direct measurement, as mentioned above, involves analysing the amount of oxygen your body consumes while exercising, which requires specialised equipment and is usually done in a laboratory setting.

Indirect measurement involves estimating VO2 Max using various formulas, which consider factors such as heart rate, age, gender, and weight. Many fitness trackers or sports watches can calculate this for you.

While direct measurement is considered the most accurate way to determine VO2 Max, indirect methods can still provide useful information for runners looking to track their fitness progress and set training goals.

10. Is Running Bad For Your Knees?

The poor old knee cops a lot of flack as a badly designed and injury-prone joint. 

Knee injury, and osteoarthritis (OA) in particular, are common complaints among the general population. We all know someone who has had knee surgery or a knee re-construction.

Long-term running is frequently associated with knee health deterioration, ask any non-runner, and they will repeat the view that running is bad for your knees. Running is a high-impact sport that puts a lot of stress on the joints, so it makes sense that it must be bad for your knees, right? However, the answer may not be so straightforward, so let’s take a closer look at this.

Actual injury caused by an adverse event aside, when we talk of knee degeneration, we are more often than not talking about osteoarthritis (OA). 

Many factors contribute to the development of OA, or early onset OA. Factors such as older age, higher body mass, previous injury history, heavy lifting, and others, all increase the risk of OA developing.

However, recreational running has been proven, in numerous studies, to actually protect against the development of OA. In a long-term study done of nearly 75,000 runners published in 2013, it was found that running does NOT increase the risk of developing OA. These runners were found to be at less risk of developing OA than their more sedentary counterparts.

Knee problems in runners are more likely to be caused by poor running form, biomechanical irregularities, incorrect running shoes, or new runners doing too much too soon.

Long-term competitive running, chronic running, and massively overtraining, may result in over-use injuries in the knee and other areas, according to some studies. However, for the vast majority of runners, your knees may indeed benefit from this type of exercise.

If you are a beginner runner, you may very well experience some discomfort in your knees after the first few hit-outs. This is normal, just give your knees plenty of rest time to recover and strengthen. Persistent pain should, however, by checked out by your doctor, there may be some other underlying cause of why your knees don’t adapt to your new exercise routine.

Some tips on how to prevent knee injuries:

• Wear proper footwear: It’s important to get properly fitted when choosing running shoes. The wrong shoes for your feet, or running style (gait), may cause issues with your knees.
• Strengthening exercises: Try incorporating exercises, such as squats and lunges, into your routine. These can help to improve the strength of the muscles that support the knees. I regularly incorporate walking lunges, and dumbbell squats into my exercise routine.
• Warm up and cool down: Don’t forget to properly warm up, particularly on cold days. Try some easy running, walking, and light dynamic stretches, before you launch into an intense running session.
• Recovery days: Make sure you allow your body sufficient recovery time between workouts. Never perform intense running workouts on consecutive days, always allow at least one full-day rest and recovery.

To sum up, it’s crucial to protect your knees, since knee injuries can keep you out of running for months, or permanently end your running journey. Running through knee pain is not advisable, and it’s recommended you consult a healthcare professional for any discomfort or pain in your knees. Neglecting the pain can result in more severe injuries, and it’s always better to be cautious when it comes to knee health.

DID YOU KNOW? A study found that only 3.5% of recreational runners had knee or hip arthritis, compared to 10.2% in non-runners or sedentary people. Read more about this study here.

Wrapping It Up.

Here at RMWA we are all about ‘self-improvement through running’, we aim to help you improve your physical health, mental well-being, and overall quality of life. In your quest for self-improvement throughout your running journey, you are bound to encounter a multitude of questions. Throughout this blog post, we have strived to address some of the most common questions posed by runners. We’ve covered a range of topics, from the effectiveness of running for weight loss, to concerns about maintaining healthy knees, and even explored strategies for sustaining motivation. By shedding light on these top 10 running questions, we hope to equip you with the knowledge and guidance necessary to enhance your running experience and achieve your desired goals.

I always think of running as a lifestyle rather than just a mere exercise routine, it is an activity that can be enjoyed for years to come, and provides numerous health and fitness benefits at any age. The key is to keep it enjoyable and not turn it into a burden. Overtraining or becoming too obsessive can lead to injuries and hinder progress, or even abandoning running altogether.

So, whether you are just starting out or a seasoned runner, keep running, keep learning, and keep exploring all the benefits that running has to offer. If you have any other questions that were not covered here, please ask in the comments section, I would love to hear from you.

Happy running

Steve

---

This article is for information purposes only and is not a recommendation to act on any of its content. It is always recommended you consult your healthcare practitioner before engaging in any activity that may affect your health.

---

Share this