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Shared Psychotic Disorder: The explanation behind the Burari deaths. Mars Transit into Libra: What each zodiac sign can expect. And if you're hoping that a runner's high will help boost your mood and reduce stress, science is on your side for this one: Studies have shown that one of the most effective ways to help de-stress is to break a sweat.
To help ward off stress and depression , researchers suggest exercising for 45—60 minutes three to five times per week, and aiming to reach 50 to 85 percent of your maximum heart rate. Don't have an hour to spare? Race you down to the sidewalk? Oh hi! Enter Email Address. Your official excuse to add "OOD" ahem, out of doors to your cal. Become an Insider. Facebook Pinterest Twitter Youtube Instagram. A common question beginner runners may have is when to sign up for their first race.
Running events are a good idea for any runner because they provide motivation to keep pushing yourself. When exactly you should sign up is different for every person, but a good rule of thumb is to base this off of your current long training run. For instance, if you can already complete 5—6 miles on your long day, stick to a 10K or shorter for your first event. Try to have fun and stay within your limits. For most new runners, the half-marathon distance will be reachable within six months to a year of consistent running with no injuries.
Expect your efforts to be challenging and to experience some discomfort as you increase your mileage. With that being said, there is a difference between discomfort during your runs and feeling pain in your joints or muscles. If this occurs during a run, stop and walk and see if the pain subsides.
Stretch, if needed, and return to running when the pain disappears. If you continue to experience pain, cut your run short to avoid making the injury worse.
Take a few days off to rest and ice the injury. Whether you want to run your first mile or set a PR, having a plan gets you there faster.
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