running faq 8 common questions for runners

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Using Codoon for running has the benefit of enjoying various conveniences such as running groups, events, and useful tips. If you encounter any questions while running alone, you can simply leave a message for Wuyan Zu in the Codoon running circle. Today, Wuyan Zu has selected 8 common questions from runners to provide answers for everyone.

Can I run immediately after waking up in the morning?

It is recommended to start running 20-30 minutes after waking up. When you first wake up, your body is not fully awake, and sudden running can put too much strain on your heart. After washing up, do some simple stretches and warm-ups, and drink a small amount of a sugary beverage or supplement before starting. It's best not to run on an empty stomach.

How to choose the running distance and time?

Many beginner runners often start running very fast and then quickly exhaust their energy and stop. Therefore, it is recommended for beginners to use time instead of distance as the measurement unit for running. Start with about 20 minutes per session. Once you use time as a standard, it is easier to stabilize your pace and avoid running too fast, which can prevent fatigue or breathlessness from stopping you. When you feel that running for 20 minutes is quite easy, you can gradually increase the time by 5-minute increments.

What are the methods to make breathing easier while running?

To run comfortably for a long distance, the most important thing is to adjust your pace and speed, and one of the methods to do this is by controlling your breathing. Different running speeds require different breathing techniques.

There are two breathing methods while running: one is to breathe only through the nose, and the other is to breathe through both the mouth and nose. At the beginning of a run or at a slower pace, the oxygen demand is low, and breathing through the nose alone can meet the oxygen requirement. When running for a longer time or at a faster pace, you should open your mouth to assist with breathing to relieve the pressure on the respiratory muscles.

Coordinate with your steps. Your breathing rhythm should closely match your steps. Typically, the breathing rhythm for jogging is to inhale every 2-3 steps and exhale every 2-3 steps, maintaining a consistent and even breathing pattern. This will make running feel lighter and easier.

 

Deep breathing. Many people do not pay attention to the depth of their breathing while running, so during prolonged exercise, they experience rapid breathing, leading to chest tightness and difficulty breathing. Some people focus on inhaling but often neglect the depth of exhaling. Deep breathing as much as possible can supply more oxygen to the body and delay the onset of fatigue.

How to choose a suitable running location?

The usual practice location can be adjusted according to your needs. In terms of surface hardness, softer surfaces like grass and dirt roads have less impact on your feet and knees, providing good protection for your legs. However, such locations are rare in cities, so most runners choose tracks. For those who have been running for a while, it is recommended to practice on the grass in the middle of the track. Although it may not be very even, it helps your ankles adapt to different surfaces and strengthens the muscles around the ankles. Additionally, for those who run regularly, it is advisable to choose places where distances can be easily measured, such as jogging paths in parks or tracks. Remember to turn on Codoon while running to track your pace and speed, making it easier to maintain consistency. If you can't find a location where you can measure distance, using a treadmill in a gym is also a good option.

Why do the first few minutes of running feel uncomfortable?

First, ensure that this discomfort is not caused by an injury. If it is, stop running immediately and seek medical attention. If not, the main reason is that when the body first enters a state of exercise, the various organs have not yet established a coordinated working state. The cardiovascular system cannot immediately adapt to the needs of the muscles and bones, and the oxygen supply lags behind the muscle activity. The metabolic byproducts such as carbon dioxide and lactic acid cannot be metabolized and expelled in time. To inhale more oxygen and expel carbon dioxide, the heart rate increases, breathing becomes rapid, the cerebral cortex becomes disordered, and the coordination of the central nervous system is disrupted, leading to the so-called 'extreme point' phenomenon.

To reduce and overcome the 'extreme point,' you must do sufficient warm-up exercises before running to excite the central nervous system and allow the body's organs to adapt to the upcoming intense exercise. Do not neglect warm-up exercises and start running directly. At the beginning of the run, pay attention to not running too fast and gradually increase the speed. Most importantly, engage in regular physical exercise to improve your fitness level and body functions, which can shorten the duration of the 'extreme point' or even prevent it from occurring.

Should I do long-distance training before a marathon?

For novice runners, it is recommended to focus on shorter distances until one month before the race, but increase the frequency. For example, if you need to run 20km in a week, divide it into four 5km runs. For those not used to long distances, running long distances all at once can easily lead to residual fatigue and even cause a physical breakdown.

How to determine if it's time to replace running shoes?

Here is a simple method to determine: place the shoes flat. If the shoes wobble due to excessive wear on the heels, it indicates that you need a new pair. In terms of distance, consider replacing running shoes after approximately 800-1000km. Long-term running wears out the soles' shock absorption capabilities, reducing their performance. If you run daily, it is advisable to have two pairs of shoes to alternate. This allows one pair to rest and recover its shape, ensuring the shoes perform their intended function.

Is it necessary to supplement with sports drinks during a race?

Generally, for a 10km race, if the weather is not too hot, drinking mineral water during the race is sufficient. However, for a marathon, sports drinks are necessary. Regular water does not contain extra electrolytes, which are essential for long-distance races. It is recommended that runners primarily supplement with sports drinks during such events.

           

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