the world of running is broad intense and exciting we’re a new road might
and exciting we’re a new road might
and exciting we’re a new road might bring you to new discoveries and
bring you to new discoveries and
bring you to new discoveries and challenges hey gang my name is Tiffany
challenges hey gang my name is Tiffany
challenges hey gang my name is Tiffany kara Casas from watchmojo.com
kara Casas from watchmojo.com
kara Casas from watchmojo.com today I’ll ask Adrien Piggott a running
today I’ll ask Adrien Piggott a running
today I’ll ask Adrien Piggott a running coach on what it takes to become a
coach on what it takes to become a
coach on what it takes to become a better runner so Adrian how should a
better runner so Adrian how should a
better runner so Adrian how should a beginner start running what are the
beginner start running what are the
beginner start running what are the basics you really have to start with
basics you really have to start with
basics you really have to start with good Footwear it’s important to be
good Footwear it’s important to be
good Footwear it’s important to be wearing the right shoes and I highly
wearing the right shoes and I highly
wearing the right shoes and I highly recommend going to a running specialty
recommend going to a running specialty
recommend going to a running specialty shop to buy your shoes set realistic
shop to buy your shoes set realistic
shop to buy your shoes set realistic goals when you’re starting out so don’t
goals when you’re starting out so don’t
goals when you’re starting out so don’t try to run a 10k your first day out if
try to run a 10k your first day out if
try to run a 10k your first day out if you can find a running buddy that is a
you can find a running buddy that is a
you can find a running buddy that is a great great way to get started most of
great great way to get started most of
great great way to get started most of us do better when we have someone to
us do better when we have someone to
us do better when we have someone to push us along on those days or we’d
push us along on those days or we’d
push us along on those days or we’d rather stay home or stay in bed
rather stay home or stay in bed
rather stay home or stay in bed we’re the best of running surfaces I
we’re the best of running surfaces I
we’re the best of running surfaces I always say softer surfaces are better
always say softer surfaces are better
always say softer surfaces are better they’re easier on your joints and I find
they’re easier on your joints and I find
they’re easier on your joints and I find that you’ll find over time you get less
that you’ll find over time you get less
that you’ll find over time you get less fatigue surfaces that are not too too
fatigue surfaces that are not too too
fatigue surfaces that are not too too busy because that way you don’t have to
busy because that way you don’t have to
busy because that way you don’t have to do as much direction changes and it’s
do as much direction changes and it’s
do as much direction changes and it’s easier on your joints after that if
easier on your joints after that if
easier on your joints after that if you’re a city runner and the asphalt run
you’re a city runner and the asphalt run
you’re a city runner and the asphalt run on the dark stuff might on the light
on the dark stuff might on the light
on the dark stuff might on the light stuff because the cement is pretty
stuff because the cement is pretty
stuff because the cement is pretty unforgiving should a beginner focus more
unforgiving should a beginner focus more
unforgiving should a beginner focus more on distance or time what’s most
on distance or time what’s most
on distance or time what’s most important is to focus on time when
important is to focus on time when
important is to focus on time when you’re starting at try to set a goal of
you’re starting at try to set a goal of
you’re starting at try to set a goal of running at least 20 minutes at a time
running at least 20 minutes at a time
running at least 20 minutes at a time run one minute and walk one minute and
run one minute and walk one minute and
run one minute and walk one minute and then extend that to running two minutes
then extend that to running two minutes
then extend that to running two minutes and walking one minute and keep
and walking one minute and keep
and walking one minute and keep increasing the amount of time you run
increasing the amount of time you run
increasing the amount of time you run and reducing the time you walk and
and reducing the time you walk and
and reducing the time you walk and that’ll be a good way to build up the
that’ll be a good way to build up the
that’ll be a good way to build up the distance but stick to time and when
distance but stick to time and when
distance but stick to time and when you’re starting out talk to us about
you’re starting out talk to us about
you’re starting out talk to us about running gear and accessories avoid
running gear and accessories avoid
running gear and accessories avoid cotton because cotton chafes so a lot of
cotton because cotton chafes so a lot of
cotton because cotton chafes so a lot of the new synthetic materials are
the new synthetic materials are
the new synthetic materials are fantastic for running for me the
fantastic for running for me the
fantastic for running for me the compression short is my favorite thing
compression short is my favorite thing
compression short is my favorite thing to run in they’re also the traditional
to run in they’re also the traditional
to run in they’re also the traditional running shoe so for those light nylon
running shoe so for those light nylon
running shoe so for those light nylon material be careful with your socks
material be careful with your socks
material be careful with your socks because people tend to get a lot of
because people tend to get a lot of
because people tend to get a lot of blisters just try to ensure that what
blisters just try to ensure that what
blisters just try to ensure that what you get fits you well and you’re
you get fits you well and you’re
you get fits you well and you’re comfortable in it because as you
comfortable in it because as you
comfortable in it because as you increase your distance things that felt
increase your distance things that felt
increase your distance things that felt okay at 5k a really really be bothering
okay at 5k a really really be bothering
okay at 5k a really really be bothering you at 50 K how about nutrition which we
you at 50 K how about nutrition which we
you at 50 K how about nutrition which we eat before going for a good run that’s
eat before going for a good run that’s
eat before going for a good run that’s actually an interesting thing because a
actually an interesting thing because a
actually an interesting thing because a lot of that comes down to experience I
lot of that comes down to experience I
lot of that comes down to experience I know some runners who can’t eat anything
know some runners who can’t eat anything
know some runners who can’t eat anything I’m one of those people that a banana
I’m one of those people that a banana
I’m one of those people that a banana before a long run really
before a long run really
before a long run really we eat at least an hour and a half to
we eat at least an hour and a half to
we eat at least an hour and a half to two hours before you run to avoid
two hours before you run to avoid
two hours before you run to avoid upsetting your stomach what about cramps
upsetting your stomach what about cramps
upsetting your stomach what about cramps that to two kinds of cramps that runners
that to two kinds of cramps that runners
that to two kinds of cramps that runners typically get one of them is from the
typically get one of them is from the
typically get one of them is from the digestion the issues of when you ate and
digestion the issues of when you ate and
digestion the issues of when you ate and what your body can handle during a run
what your body can handle during a run
what your body can handle during a run but the other kind of cramp that runners
but the other kind of cramp that runners
but the other kind of cramp that runners get a lot is caused by their liver
get a lot is caused by their liver
get a lot is caused by their liver dropping during the cadence of running
dropping during the cadence of running
dropping during the cadence of running because your livers your heaviest organ
because your livers your heaviest organ
because your livers your heaviest organ it’s on your right side and as you have
it’s on your right side and as you have
it’s on your right side and as you have foot lands your liver drops but if
foot lands your liver drops but if
foot lands your liver drops but if you’re exhaling at the same time the
you’re exhaling at the same time the
you’re exhaling at the same time the difference between the contraction of
difference between the contraction of
difference between the contraction of your diaphragm and your liver dropping
your diaphragm and your liver dropping
your diaphragm and your liver dropping is often what causes that whole area to
is often what causes that whole area to
is often what causes that whole area to go into spasm and that’s the cramp that
go into spasm and that’s the cramp that
go into spasm and that’s the cramp that you feel it’s also important to remember
you feel it’s also important to remember
you feel it’s also important to remember that you have to hydrate before you run
that you have to hydrate before you run
that you have to hydrate before you run hydrate after you run what we recommend
hydrate after you run what we recommend
hydrate after you run what we recommend is just sip all day keep a bottle of
is just sip all day keep a bottle of
is just sip all day keep a bottle of water going all day long and that will
water going all day long and that will
water going all day long and that will help you when you are running not to get
help you when you are running not to get
help you when you are running not to get too dehydrated any tips on breathing the
too dehydrated any tips on breathing the
too dehydrated any tips on breathing the first thing I tell everyone to do is
first thing I tell everyone to do is
first thing I tell everyone to do is just relax and breathe because a lot of
just relax and breathe because a lot of
just relax and breathe because a lot of people start to hyperventilate from the
people start to hyperventilate from the
people start to hyperventilate from the very beginning just take your time and
very beginning just take your time and
very beginning just take your time and find a breathing pattern that works well
find a breathing pattern that works well
find a breathing pattern that works well for you I breathe what I call every
for you I breathe what I call every
for you I breathe what I call every third step so I will breathe do one two
third step so I will breathe do one two
third step so I will breathe do one two steps and then breathe on the other side
steps and then breathe on the other side
steps and then breathe on the other side and that way it’s a balanced breathing
and that way it’s a balanced breathing
and that way it’s a balanced breathing with my steps and I don’t get as many
with my steps and I don’t get as many
with my steps and I don’t get as many cramps how about warming up cooling down
cramps how about warming up cooling down
cramps how about warming up cooling down and stretches a lot of different ways
and stretches a lot of different ways
and stretches a lot of different ways you pulled over that some people just
you pulled over that some people just
you pulled over that some people just start off running at a slower pace to
start off running at a slower pace to
start off running at a slower pace to get their bodies warmed up and then
get their bodies warmed up and then
get their bodies warmed up and then increase the pace as they’re feeling
increase the pace as they’re feeling
increase the pace as they’re feeling more and more limber and warmed up the
more and more limber and warmed up the
more and more limber and warmed up the end of a run I always recommend just
end of a run I always recommend just
end of a run I always recommend just tapering your pace a little and then
tapering your pace a little and then
tapering your pace a little and then ending maybe with a walk of a few
ending maybe with a walk of a few
ending maybe with a walk of a few hundred meters stretching it out getting
hundred meters stretching it out getting
hundred meters stretching it out getting some water if you have to choose always
some water if you have to choose always
some water if you have to choose always stretch after you run when the soft
stretch after you run when the soft
stretch after you run when the soft tissues are all the most warmed up so
tissues are all the most warmed up so
tissues are all the most warmed up so you’re less likely to get injured and
you’re less likely to get injured and
you’re less likely to get injured and less likely to find that you’re sore the
less likely to find that you’re sore the
less likely to find that you’re sore the next thing stretching after the run
next thing stretching after the run
next thing stretching after the run definitely helps with that thank you so
definitely helps with that thank you so
definitely helps with that thank you so much Adrian Thank You Tiffany
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