FAQ
Why is running the ideal activity for busy people?
Running will allow you to get the maximum positive impact on your mental & physical health in a minimum of time. 2 to 3 times faster than biking, swimming and walking. Running can be practiced almost everywhere and doesn’t require expensive equipment. Only a good pair of shoes is mandatory.
May I use my tennis or other sports shoes to run?
The shoes are the most important part of the equipment. If you use old or inappropriate shoes, you may quickly experience discomfort leading to injuries. Shoes need to be changed regularly and to be adapted to your stride and body stature. Everyone has specific needs. For adapted running shoes, you absolutely need to consult a specialist. See equipment section.
Is running dangerous for the joints and back?
According to all serous studies, Running doesn’t damage knee, hips or other joints and doesn’t generate back pain. On the opposite, several studies show positive results on joints and back. However, arthritis and back pain can be caused by genetics disorders, sedentarily, or the use of inappropriate shoes.
What if I’m overweight and unable to run at all?
First, Running is one of the best ways to loose weight. As you burn at least twice the quantity of calories of biking or swimming. All the beginner’s programmes are very progressive and allow almost anyone to start Running. However, for individuals having serious weight problems, it is recommended to start walking first and reduce weight with an appropriate diet. Consult your doctor first for advices.
How much weight can I loose in running?
Running does burn both glycogen and fat. The proportion varies mainly according to your pace and heartbeat rate. On the average, you can assess that you burn about 1kcal/km/kg of body weight. So, a person weighting 75kg will burn about 750Kcal on a 10km run. Some additional Kcal will also be burned after the workout…;-)
What if there are different levels within a group?
Most of the runners will have various paces within a group. It’s however fundamental to run at your own pace. If you run too fast, you will expose yourself at higher risks of injury, fatigue and will most likely be discouraged to continue. On the other hand if you run too slowly, your will not progress. The Running classes are given in a way that each runner is working at his own pace, but the group reformed during recovery. The fastest runners will therefore cover a longer distance than the slowest runners.
How much do I need to drink while I run?
Drinking depends on the temperature and the water eliminate by sweating. It’s generally recommended to drink 3-4 sips of water every 30 minutes. More if by hot weather
How much do I need to train in order to run 5km/10km/20km?
On the average, if you are a beginner and train 3 times a week, you should be able to run 5km in 12 weeks, add 12 weeks for 10km, and 16 weeks for 20km. But results vary according to each individual.
May I run every day?
It is recommended to run 3 times a week to start and until you reach the 10km level. After about 24 weeks, you can add a session. Running more than that is not productive during the first year of training. In any case and for well trained athletes, minimum 1 day of rest is required.
How do I know my ideal running pace?
For beginners, the ideal running pace is between 60 and 80% of your Maximum HeartBeat Rate. Maximum HBR is about 220-your age. For more advanced runners, training will be proposed at different paces from 60 to 100% of your Max HBR
What are the main benefits of running?
The main benefits of regular running are :
- To reduce high blood pressure
- To reduce type-2 diabetic problems
- To reduce cardiovascular diseases
- To reduce osteoporoses
- To increase overall metabolism and calories expenditure
- To boost energy
- To improve immunity to infections
- To reduce risks of several cancers
- To improve sexual performances
- To stimulate brain cells for better decision-making process, improved memory and higher creativity
- To evacuate stress
- To postpone overall mental and physical aging
- To improve well-being and emotional behavior
Can running be dangerous for health?
Running is not dangerous if you follow the advices of a professional coach. However, if you are over 35 and have not practiced any sport for several years, it’s safer to have a check-up with a doctor before starting. It’s also dangerous to smoke 1 hour before and 2 hours after a training session. And if you heart problems, high blood pressure or any cardiovascular or respiratory problem, have first a check-up with a Doctor.
