A new season is always a great opportunity to try something new, for example to start training or running. If you too belong to the group of new enthusiasts who have decided to start training or running, we have a few useful pieces of advice for you. We will tell you how to prepare for a new sport, and also how to start and get results. The first piece of advice comes right at the beginning – a wholesome, balanced diet will move you forward faster and more effectively.
How to start running
Running is the most common way of putting a lifestyle resolution into practice. Running is a complex physical activity that involves muscles, bones and tendons throughout the body. What should you get ready for running, and how do you run correctly?
Running clothing and shoes
At the beginning you will need running clothing, and above all good running shoes. We recommend visiting a specialist shop in person. If you are an advanced runner, an interesting challenge is barefoot running. You really need to take it gradually, because running barefoot or in barefoot shoes gives your foot a hard time. But if you do not overdo it and occasionally liven up your training with a short barefoot run, you will strengthen your feet considerably and feel the soreness in places you never suspected.
When choosing clothing it is important that the individual layers are breathable and can wick moisture away from the body effectively. The outer layers need to be adapted to the conditions – both seasonal and spatial (indoor track, forest, city).
Running technique
Many people give up running after a while, most often because of pain and minimal results. So how do you run correctly?
The lower and upper body have to work together. Landing on the heel is a big mistake, as is landing only on the outer or inner edge of the foot. Body weight needs to be distributed evenly over the whole foot. The last mistake is bouncing – the problem is that the runner spends more time in the air than running.
Use electronics
Wearable devices such as watches or fitness bands help you track the course of your run and various physical parameters. Use them to your advantage and analyse your progress regularly. A detailed overview will make running even more enjoyable. Some watches can even help you with correct technique or put together a tailor-made training plan.
Nutrition for runners
For runners it is important that muscles, joints and tendons are in perfect condition. Enough good-quality energy for performance and protein for recovery also play a big role.
Powerlogy Upgraded Collagen Complex Orange gives a runner up to 5 types of collagen. Glycine and vitamin C are added as well. Besides joints and tendons, the collagen complex is also popular for nails, hair and skin.
Powerlogy Upgraded Sport Protein is a protein complex put together specifically for sports performance and recovery. It contains an ideal combination of protein and the polysaccharide Palatinose®, complemented by MCT oil. It contains no added sugar and no gluten.
How to start training and building muscle at home or in the gym
If you have decided to start training, we will help you with getting ready for the gym and with basic advice on how to improve and avoid injury. You can also support your physique and fitness considerably by using good-quality, functional food supplements.
Set your goals
At the very beginning, set precise goals. Do you want to lose weight, get more defined or build muscle? A clear goal requires choosing the ideal route – both nutrition and training.
Gym kit
Before your first visit to the gym you will need loose sports clothing. Do not train in oversize clothes – they will get in the way of your movement. Get a towel, a shaker for drinks and stable shoes.
Training
When choosing suitable training we are guided by the goal. In general, when losing weight we use lighter weights and more repetitions. Use your own body weight first, and only then machines and dumbbells. When building muscle we try to work with heavier weights and fewer repetitions. Any training, though, must include progression – the weight and difficulty have to increase gradually.
Nutrition
When training in the gym it is important to give the body energy before the effort, and then enough protein for recovery (growth) after the session.
Powerlogy Organic Whey Protein 500 g is a first-class organic whey protein enriched with creatine, glutamine and magnesium. Taking it after training or during the day supports the building of functional, healthy muscle. A vegan version is also available, Powerlogy Organic Vegan Protein Cinnamon & Vanilla 500 g, which contains the complete spectrum of amino acids in organic quality.
Vitamins, minerals, antioxidants and amino acids in one tablet – that is the complex everyday multivitamin NoordCode Everyday Essentials Multivitamin. Two tablets a day contain up to 45 useful substances.
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