@brodyriseborough: I started running 8 months ago and here are the 3 big lessons I’ve learnt on the journey. 1. Carb load to your bodyweight. If you’re 95 or 100 kilos, you don’t get to eat like your 70kg mate. Bigger body means bigger fuel demand. Under-fuel and you’ll feel flat and cooked halfway through. Eat for your size. Carbs are fuel when you’re actually training. 2.Run slower to run faster. Early on I tried to push the pace too often. It just buried me. Keeping around 80 percent of runs in that 60 to 70 percent max heart rate range builds the engine properly. When the base is there, speed comes. Forcing it doesn’t work. 3. Weekly strength training is essential At 90kg plus, every step is more load. Multiply that by thousands and something has to absorb it. Strong glutes, quads and calves protect your knees and ankles. Skip strength work and you’re borrowing time. Bonus lesson. Buy proper shoes. Stop running in the same pair you’ve had for 10 years because you don’t want to spend the money. Take one weekend off the piss and buy decent runners. Your joints will thank you. If you want a beginner’s guide on how to structure your training for the week, comment ‘RUN’ and I’ll send it over. - - #fyp #Running #90kg #menshealth
