Tiffany: The world of running is brought intense and exciting when and you wrote might bring it me discoveries and challenges. Hey guys my name is Tiffany Caracassis from watchmojo.com. Today I'll ask Adrienne Piggott a running coach on what it takes to become a better runner, so Adrienne how should a beginners start running, what are the basics?
Adrienne Piggott: You really have to start with good footwear its important to be wearing the right shoes and I'm highly recommend going to a running specialty shop to buy your shoes, set realistic goals when you are starting out, so don't try it on the 10k or first day out. If you going to find a running buddy that is a great, great way to get started most of us do better when we have someone to pushes long on those days will be rather day almost staying better.
Tiffany: What are the best running surfaces?
Adrienne Piggott: I always say soft surfaces are better they easy on your joints and I find that you will find over time you get less for tea tips that are not too busy because that don't know have to do as much of action changes and its easier on your, after that if you are city runner on the run on the dark step might on the light step because the cement is pretty unfiguring.
Tiffany: So beginner focuses more on distance or time?
Adrienne Piggott: What's most important is to focus on time when you are starting at, try to set goal of running at least 20 minutes at a time, run one minute, walk one minute and then extend that to running 2 minutes and walking 1 minute and keep increasing the amount of time you run and reducing the time you walk and that will be a good way to build up the distance but stick to time when you starting out.
Tiffany: Talk us about running gear and accessories?
Adrienne Piggott: Avoid cotton, because cotton shapes, so lot of them using synthetic materials are fantastic for running. For me the comparison short is my favorite things to running, here also the traditional running shorts to puts those light Layon material, be careful with your shocks because people tend to get lot of busted, just try to insure that what you get fits you well in your comfortable in it because as you increase your distance things that felt okay at 5k may really, really be bother at you at 15k.
Tiffany: How about nutrition, what should we eat before going for a good run.
Adrienne Piggott: That's actually a interesting thing because lot of that comes down to experience. I know some runners who can't eat anything, I'm one of those people that have been before long run really holds me eat at least an hour and half to two hours before you run to avoid up setting your stomach.
Tiffany: What about cramps?
Adrienne Piggott: There are two kinds of cramps runners typically get one of them is from the digestion issues at when you eat and what your body can handle during event. The other kind of cramp that runners get a lot is caused by the liver droping during the cadence of running. As you livers have oestrogen on your right side and as your foot lands the liver drops but if you exhaling at the same time the difference between the contraction of your diet from when your liver droping is awesome like passes that whole area to go dispose in and that's the cramp that you feel. It also important to remember that you have to hydrate before you run hydrate ask you to run but what we recommend is just sit all the day keep a bottle of water going all day long and that will help you, when you are running not to get to the hydrated.
Tiffany: Any tips on greeting?
Adrienne Piggott: The first thing, I tell everyone to be use just relax and breathe because lot of people start to hyprevently prove their beginning, just take you time and find of reading pattern that looks well for you. I breathe what I call every third steps, so I will breathe do one, two steps and then breathe on the other side in that way it's a balanced breathing with my steps and I don't get as many cramps.
Tiffany: How that warming up, cooling down and stretches?
Adrienne Piggott: There are lot of different ways you can go but that some people just start off running at a slower phase to get their body is warmed up and then increase the phase as they are feeling more and more limber in that. The end of the run I always recommend just tapering you phase little and then that thing may be would walk of few hundred meters stretching at out getting some water. You have to choose always stretch after you run when the soft tissues are all the most wormed up so you unless like that get injured and less like me find that you show the next day, stretching after the run definitely helps with that.
Tiffany: Thank you so much Adrienne.
Adrienne Piggott: Thank you Tiffany.
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