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We all know how to run but do you know there is a correct posture while running? Do you know how to run without hurting your knee?
In this article we have listed some common running questions and answers and you can learn for you next run.
Q1: How much running is generally beneficial for health?
Have you ever started running and say to yourself: “Today I must run for 60 minutes!” or “Let’s run 10 kilometers today!”? I bet you did, but this is too much.
Such goals can not only place a significant burden on your body but also make it difficult to develop a consistent running habit due to fatigue. Therefore, according to Havard Health, the best running volume is one that feels sustainable without too much effort; it’s beneficial for your body.
Make sure you don’t push it to your physiological limit next time you run. While many people will say “you need to run this much to count,” everyone’s training process is different, as well as their running volumes and lifestyle habits. Only you know how much running makes you feel comfortable. Hence, it’s recommended to run in a way that you can still smile and chat — this is the best approach to running.
Q2: Running faster vs. running longer: Which is more effective for weight loss?
Many people believe that sprinting at 100% max intensity is the key to losing weight, but this is not necessarily the case.
To lose weight, it’s important to maintain continuous activity, and long-distance running definitely burns more calories. Therefore, the pain you feel and the amount of exercise you get from desperately sprinting on a treadmill every day are not proportional. Instead of exhausting yourself with full-force sprints, comfortably running long distances is more likely to help you get thinner.
Q3: Is it true that fat only burn after 20 minutes of aerobic exercise?
False! Whether it’s 1 second or 10 minutes, any exercise consumes oxygen and generates energy.
The idea that fat does not burn if you run for less than 20 minutes is a misconception. Essentially, the amount of fat burned depends on the volume of exercise — the more you move, the more you burn. If you want to burn calories, then move now!
Q4: Should you breathe through your mouth or nose while running?
There is no one definitive way to breathe while running.
For running, the most comfortable way to breathe is unconsciously, allowing your body to naturally regulate the breathing process.
Conscious breathing relies on the movement of the respiratory muscles, and thus, when you actively try to control these muscles, your performance may actually decrease. Reflexive actions tend to yield higher performance. Therefore, the more you focus on your breathing, the more likely you are to find yourself getting winded.
Instead of constantly focusing on your body’s performance, paying attention to your surroundings can allow your body to move more naturally, improving your overall performance. So don’t overthink; just run unconsciously.
Q5: Running vs. weight training: Which has more benefits for health?
Honestly, it’s not possible to say which one is better between running and weight training as both offer distinct and significant health benefits.
Some people prefer running (aerobic exercise) while others favor weight training (anaerobic exercise). Essentially, weight training focuses on building muscle strength and can help increase basal metabolic rate, whereas aerobic exercise, due to its higher volume, burns more calories and is more suitable for weight loss. Therefore, rather than debating which of the two is healthier, we would recommend doing both. In terms of sequence, many people run before they engage in strength training, but the important question is, are you truly putting effort into your weight training sessions?
Weight training is a type of exercise aimed at pushing your muscles to their maximum limit to increase strength. However, if you do weight training after running, when your muscles are already sore, you won’t be able to exert much strength. Therefore, make sure you always perform weight training before running.
Q6: Does more leg day help me run faster?
Weight training can indeed help you run faster, but the recommended areas to focus on are the glutes.
Training the gluteal and thigh muscles can make you run faster. Many people train the calves and the quadriceps in order to increase speed they run, but these muscle groups are more for stabilizing the body rather than propelling it forward. The so-called “accelerator muscle groups” are actually on the posterior side of the body, like the hamstrings and glute muscles. Exercises such as squats and lunges target these posterior muscle groups and are highly recommended for enhancing forward propulsion.
Q7: Does running make your legs thicker or thinner?
Both are possible: some people may find their legs getting thicker from running, while others may see them slim down. Why is that? The answer lies in the running posture.
People with correct running form rely on the appropriate muscles during their run, primarily using the muscles in their glutes and not overly depending on other muscle groups. The main force comes from the glutes, making their legs appear slimmer. Therefore, a good running posture can make your legs thinner, while poor running techniques might lead to thicker legs. Are you running with the right posture?
Q8: What are the running techniques that don’t overburden the knees?
Running postures that do not overburden the knees, that facilitate fast running, and that potentially slim the legs are essentially the same.
In our legs, we have the ankle joints, knee joints, and hip joints. The best running posture avoids overusing the ankle and knee joints. In other words, a good running posture primarily involves the movement of the hip joints. As previously mentioned, to propel forward, we utilize the muscles in the back of the thighs and the glutes, which underscores why the hip joint is so critical in these muscle groups’ activation.
People who frequently experience knee problems is because of excessive strain on the knee joints during exercise. Imagine that the floor is hot or that you are stepping on nails; this visualization can help you focus more on lifting your feet properly. Additionally, performing exercises like deep squats and lunges can strengthen the glutes. When the glutes are strong and actively engaged, they help stabilize the knees, preventing unnecessary movement and thereby reducing the strain on the knees during running.
Q9: How to minimize the fatigue after running before the day of competition?
It’s impossible to minimize the soreness or fatigue after runs.
Many people use massage or stretching to reduce soreness and fatigue, but doing more of these doesn’t necessarily lead to greater recovery. The most important factors are proper nutrition and sufficient sleep. If these two elements are well-managed, then adding some massage and stretching can be quite effective.
Additionally, it’s important to consider not just physical but also mental fatigue. Therefore, while recovering from physical exhaustion, remember to take care of both physiological and psychological needs. Research shows that when heart rate variability is regular, the body recovers from fatigue more quickly. Engaging in activities that you are interested in, enjoy, and make you happy can improve heart rate variability and help you recover from fatigue.
Please make sure to nourish both your body and mind!
Q10: Do you feel pain in stomach sometime?
Running right after eating is a common cause of stomach pain because the food has not yet been digested. Additionally, starting to run without a proper warm-up can also lead to abdominal pain because your body isn’t prepared for the sudden increase in pace.
Even if you can’t perform a full warm-up, it’s important to start slowly. If you plan to sprint from the start, ensure you do sufficient warm-up exercises. If abdominal pain persists regardless, consider doing some lateral stretches or gently pressing on the area, as this can sometimes help alleviate the discomfort.
Q11: When is the best time for running?
Actually, there isn’t a best time to run. Some people prefer running in the morning, while others prefer at night. If we were to compare, running in the morning would typically involve a longer period without eating compared to evening runs, which could make it easier to burn fat.
Therefore, while morning runs can be said to be slightly better for this reason, the difference is not significant. If you find it difficult to wake up early and maintain a consistent exercise routine, then choose a time that you enjoy most for your runs. However, be sure not to run too late in the evening as it might interfere with your sleep.
Q12: Should I consider another running surface if I experience leg pain on the asphalt road?
Some people believe that uneven or natural dirt surfaces are better for the legs, and indeed they can be. However, there’s also a risk of stepping on stones or tripping over uneven ground, which could easily lead to sprains or other injuries. Therefore, it’s best to run in a place that you enjoy and feel comfortable with.
Conclusion
The science of running is not something you can learn in school. We were usually forced to run 3 km or 5 km in PE class or in military, but we believe most don’t really know how to run faster or longer.
Running is essentially a race against yourself; don’t worry about anyone else’s opinion. As long as you’re better than you were yesterday, that’s fine. Persistence is key, so let’s all keep pushing forward and cheer on everyone who loves to run. Comment down below if you look for more running questions and answers.
Hope this article increase your interest in running!
