How can you quickly stop diarrhea. What are the most effective treatments for loose stools. Which foods and medications provide rapid relief from diarrhea. What common factors trigger bouts of diarrhea. How can you prevent diarrhea through lifestyle changes and hygiene practices.

Understanding Diarrhea: Symptoms and Impact

Diarrhea, characterized by watery stools, can be an embarrassing and inconvenient condition that often strikes at inopportune moments. While it typically resolves on its own within two to three days, there are several remedies available to manage symptoms and promote faster recovery.

What exactly qualifies as diarrhea? Diarrhea is defined as passing loose, watery stools three or more times in a 24-hour period. It may be accompanied by other symptoms such as abdominal cramps, nausea, and in some cases, fever.

How does diarrhea impact daily life? The frequent need to use the bathroom can disrupt work, social activities, and travel plans. Additionally, prolonged diarrhea can lead to dehydration if fluid loss is not adequately replaced.

Fast-Acting Remedies for Diarrhea Relief

When diarrhea strikes, quick relief is often a top priority. Here are some effective methods to address the issue promptly:

1. Over-the-Counter Medications

What medications can provide rapid relief from diarrhea? Anti-diarrheal medications like Imodium (loperamide) and Pepto-Bismol (bismuth subsalicylate) are widely available and can be highly effective.

How do these medications work? Imodium slows down the movement of fluid through the intestines, helping to restore normal bowel function. Pepto-Bismol, on the other hand, has antibacterial properties that can eliminate diarrhea-causing bacteria in the digestive tract.

2. Rice Water

Can a simple home remedy like rice water help with diarrhea? Yes, rice water has been used for centuries as a natural treatment for diarrhea.

How do you prepare rice water? Boil 1 cup of rice in 2 cups of water for about 10 minutes until the water becomes cloudy. Strain out the rice and drink the remaining water.

Why is rice water effective? It provides hydration while also having a binding effect in the digestive tract, which can lead to firmer stools.

3. Probiotics

How can probiotics help with diarrhea? Probiotics are beneficial bacteria that can help restore balance to the gut microbiome, which may be disrupted during bouts of diarrhea.

Where can you find probiotics? They are available in supplement form or in certain foods like yogurt with live cultures.

4. Antibiotics (When Necessary)

Are antibiotics always needed for diarrhea? No, antibiotics are only necessary when diarrhea is caused by a bacterial infection or parasite, often contracted through contaminated food or water.

Why aren’t antibiotics used for all types of diarrhea? Viral infections, which are a common cause of diarrhea, do not respond to antibiotics and must run their course naturally.

5. The BRAT Diet

What is the BRAT diet? BRAT stands for Bananas, Rice, Applesauce, and Toast. This diet is often recommended for people recovering from gastrointestinal issues.

Why is the BRAT diet effective for diarrhea? These foods are bland and starchy, which can help bind stools and reduce irritation in the digestive tract. Additionally, they’re less likely to aggravate the stomach or worsen diarrhea.

Common Causes of Diarrhea

Understanding the root causes of diarrhea can help in prevention and appropriate treatment. Here are some of the most common triggers:

Viral Infections

What viruses commonly cause diarrhea? Norovirus and rotavirus are frequent culprits, often leading to viral gastroenteritis, also known as stomach flu.

What are the symptoms of viral gastroenteritis? In addition to diarrhea, patients may experience stomach pain, nausea, vomiting, and low-grade fever.

Medications

Can medications cause diarrhea? Yes, certain medications can trigger diarrhea as a side effect. These may include antibiotics, pain relievers, and some cancer treatments.

Foodborne Illness

What is foodborne illness? Also known as food poisoning, it occurs when you consume food contaminated with bacteria, parasites, or toxins.

Which bacteria are commonly associated with foodborne diarrhea? Salmonella, E. coli, Listeria monocytogenes, and Clostridium botulinum (which causes botulism) are some of the main culprits.

Food Allergies and Sensitivities

How can food allergies or sensitivities lead to diarrhea? Consuming foods that your body is intolerant or allergic to can trigger digestive upset, including diarrhea.

What are some common food intolerances? Lactose intolerance (difficulty digesting dairy) and celiac disease (gluten sensitivity) are two prevalent examples.

Artificial Sweeteners

Can artificial sweeteners cause diarrhea? Yes, some people may experience digestive issues, including diarrhea, after consuming artificial sweeteners.

Where are artificial sweeteners commonly found? They’re often present in diet drinks, sugar-free products, chewing gum, and some candies.

Digestive Disorders

Which digestive disorders can lead to chronic diarrhea? Conditions such as Crohn’s disease, ulcerative colitis, and irritable bowel syndrome (IBS) can cause recurring bouts of diarrhea.

Preventing Diarrhea: Hygiene and Lifestyle Tips

While it’s not always possible to prevent diarrhea, certain practices can reduce your risk:

• Wash your hands frequently, especially before eating and after using the bathroom
• Avoid close contact with individuals who are sick
• Disinfect commonly touched surfaces regularly
• Don’t share personal items like towels or eating utensils
• Ensure food is cooked thoroughly and stored at proper temperatures
• Be cautious about drinking water when traveling, especially in areas with poor sanitation

When to Seek Medical Attention for Diarrhea

While most cases of diarrhea resolve on their own, there are instances where medical intervention may be necessary:

Signs of Dehydration

What are the signs of dehydration to watch for? Look out for excessive thirst, dry mouth, decreased urine output, dark-colored urine, dizziness, and fatigue.

Persistent or Severe Symptoms

When should you be concerned about diarrhea? If diarrhea persists for more than a few days, is accompanied by severe pain, or contains blood, it’s important to consult a healthcare provider.

Fever

At what point does fever with diarrhea become concerning? A high fever (above 102°F or 39°C) or a fever that lasts more than a day or two alongside diarrhea warrants medical attention.

Hydration: The Key to Managing Diarrhea

Why is hydration crucial when dealing with diarrhea? Diarrhea can lead to significant fluid loss, potentially resulting in dehydration if not properly managed.

What are the best fluids to consume during a bout of diarrhea? Water is essential, but drinks containing electrolytes can be particularly beneficial. Oral rehydration solutions, available over the counter, are specifically designed to replace both fluids and essential minerals lost through diarrhea.

Foods That Help with Hydration

Are there foods that can aid in hydration during diarrhea? Yes, certain foods with high water content can contribute to hydration:

• Watermelon
• Cucumber
• Clear broths
• Gelatin
• Ice pops (without milk or chunks of fruit)

Dietary Considerations During and After Diarrhea

What should you eat when recovering from diarrhea? As your symptoms improve, gradually reintroduce a normal diet. Start with easily digestible foods and slowly progress to your regular eating habits.

Foods to Avoid

Which foods should be avoided when experiencing diarrhea? It’s best to steer clear of:

• Fatty or greasy foods
• Spicy dishes
• High-fiber foods
• Dairy products (if lactose intolerant)
• Caffeine and alcohol

Foods to Include

What foods can help solidify stools and provide necessary nutrients? Consider incorporating:

• Lean proteins (chicken, fish)
• Cooked carrots
• Cooked cereals (like cream of wheat)
• Baked potatoes (without skin)
• Pretzels

Long-Term Prevention: Building a Resilient Digestive System

How can you strengthen your digestive system to prevent future bouts of diarrhea? Consider these long-term strategies:

1. Maintain a Balanced Diet

Why is a balanced diet important for digestive health? A diet rich in fruits, vegetables, lean proteins, and whole grains provides the nutrients necessary for a healthy gut and strong immune system.

2. Stay Hydrated

How does regular hydration contribute to digestive health? Adequate fluid intake helps maintain the mucosal lining of the intestines and supports overall digestive function.

3. Manage Stress

Can stress impact digestive health? Yes, chronic stress can negatively affect gut health and potentially increase susceptibility to digestive issues, including diarrhea.

4. Regular Exercise

How does exercise benefit the digestive system? Regular physical activity can help regulate bowel movements and strengthen the immune system, potentially reducing the likelihood of diarrhea-causing infections.

5. Probiotic Supplements

Should you consider taking probiotic supplements regularly? For some individuals, especially those prone to digestive issues, regular probiotic supplementation may help maintain a healthy gut microbiome and reduce the frequency of diarrhea episodes.

By understanding the causes of diarrhea, implementing fast-acting remedies when needed, and adopting long-term preventive strategies, you can effectively manage this common but disruptive condition. Remember, while occasional diarrhea is normal, persistent or severe symptoms should always be evaluated by a healthcare professional to rule out more serious underlying conditions.

Plus Causes and Prevention Tips

Treatment to get rid of diarrhea fast can depend on the cause but typically involves taking anti-diarrheal medications or antibiotics. Certain food and drinks may also help you manage your symptoms.

Diarrhea, or watery stools, can be embarrassing and strike at the worst times, such as during a vacation or special event.

But while diarrhea often improves on its own within two to three days, a few remedies can help promote firmer stools faster.

Keep reading to learn about five fast-acting methods, along with what typically causes diarrhea and prevention tips.

Some people see diarrhea as nothing more than a mild nuisance and let it run its course, especially since some bouts lasts less than 24 hours.

You might stay close to home or a bathroom, and load up on fluids and electrolytes to prevent dehydration.

But what if you can’t stay home?

In this case, taking an anti-diarrheal medication may reduce or completely eliminate loose stools after the first dose. Look for over-the-counter products like Imodium or Pepto-Bismol, which have the ingredients loperamide and bismuth subsalicylate, respectively.

The active ingredient in Imodium works swiftly because it slows the movement of fluid through the intestines. This can quickly restore normal bowel function. Pepto-Bismol, on the other hand, helps kill diarrhea-causing bacteria in your intestines.

Rice water is another fast, effective remedy for diarrhea. Boil 1 cup of rice and 2 cups of water for about 10 minutes, or until the water becomes cloudy.

Strain the rice and preserve the water for consumption. Rice water not only provides your body with fluid to prevent dehydration, it can also reduce the duration of diarrhea. Rice water has a binding effect in the digestive tract, resulting in firmer, bulkier stools.

Taking a probiotic supplement or eating probiotic foods like some brands of yogurt may also stop diarrhea.

Sometimes, diarrhea results from an imbalance of bacteria in the gut. Probiotics help restore balance by providing a higher level of good bacteria. This can promote normal bowel function and shorten the duration of diarrhea.

Diarrhea from bacteria or a parasite may need an antibiotic. In this case, diarrhea can occur after coming in contact with contaminated food or water, often while traveling.

Keep in mind that antibiotics are ineffective when viral infections cause diarrhea. This type of diarrhea must run its course.

A diet known as BRAT may also quickly relieve diarrhea.

BRAT stands for bananas, rice, applesauce, and toast. This diet is effective due to the bland nature of these foods, and the fact that they’re starchy, low-fiber foods.

These foods have a binding effect in the digestive tract to make stools bulkier. And since they’re bland, they’re less likely to irritate your stomach or worsen diarrhea.

Along with these items, you could also eat (similarly bland) saltine crackers, clear broth, and potatoes.

Understanding the cause of diarrhea can help you avoid future bouts. Common causes include:

Stomach virus

Viral gastroenteritis (stomach flu) is one cause of diarrhea. Along with watery stools, you may have:

• stomach pain
• nausea
• vomiting
• low-grade fever

These viruses include norovirus and rotavirus, which can develop after eating or drinking contaminated food, or sharing personal items with an infected person.

Medication

Sensitivity to certain medications can also trigger bouts of diarrhea. This may happen after taking antibiotics, pain relievers, or cancer-fighting drugs.

Foodborne illness

Also called food poisoning, diarrhea can develop if you eat food contaminated by bacteria, parasites, or toxins. Food-borne illnesses can include those caused by the following bacteria:

• Salmonella
• E. coli
• Listeria monocytogenes
• Clostridium botulinum (botulism)

Food allergy or sensitivity

If you’re lactose intolerant, diarrhea may develop after eating dairy products. These include milk, cheese, ice cream, and yogurt.

Having a food allergy or sensitivity may also trigger diarrhea. For example, you may have diarrhea after eating foods containing gluten — wheat, pasta, or rye.

Artificial sweeteners

This is a lesser known cause of diarrhea. But if you’re sensitive to artificial sweeteners, you may have a bout of diarrhea after eating foods or drinks containing these sweeteners. Artificial sweeteners are found in diet drinks, sugar-free products, chewing gum, and even some candy.

Digestive problems

Diarrhea is sometimes a symptom of digestive disorders. You might have frequent bouts of loose stools if you’re diagnosed with Crohn’s disease or ulcerative colitis. Also, irritable bowel syndrome can cause alternating bouts of diarrhea and constipation.

Diarrhea caused by a virus or bacterial infection is contagious. You can protect yourself by:

• washing your hands frequently
• avoiding sick people
• disinfecting commonly touched surfaces
• not sharing personal items

If you have diarrhea after starting a new medication, ask your doctor about an alternative drug or possibly lowering your dosage.

You can also protect yourself by thoroughly cooking food and washing fruits and vegetables before preparing. Also, make sure you know the proper way to wash your hands.

Use warm, soapy water and wash your hands for at least 20 seconds. If water isn’t available, use an alcohol-based hand sanitizer.

To identify possible food allergies or sensitivities, keep a food journal and write down everything you eat for a few weeks. Make a note of days that you have diarrhea.

Keeping a food journal can help determine whether you have a lactose intolerance or a gluten sensitivity. You can then try an elimination diet. Remove suspected problem foods from your diet and see if your symptoms improve.

For a digestive disorder, talk to your doctor if you feel that your current therapy isn’t working. You may need to adjust your medication.

See a doctor for diarrhea that lasts longer than three days, or if you show signs of dehydration. This can include extreme thirst, decreased urination, and dizziness.

You should also see a doctor if you have:

• a fever above 102°F (38.9°C)
• bloody or black stools
• abdominal pain

Diarrhea can come and go within 24 hours. Or it can last for days and disrupt your plans. But between medication, low-fiber foods, and avoiding foods that irritate your digestive system — such as dairy or artificial sweeteners — you can quickly relieve symptoms and enjoy diarrhea-free days.

Plus Causes and Prevention Tips

Treatment to get rid of diarrhea fast can depend on the cause but typically involves taking anti-diarrheal medications or antibiotics. Certain food and drinks may also help you manage your symptoms.

Diarrhea, or watery stools, can be embarrassing and strike at the worst times, such as during a vacation or special event.

But while diarrhea often improves on its own within two to three days, a few remedies can help promote firmer stools faster.

Keep reading to learn about five fast-acting methods, along with what typically causes diarrhea and prevention tips.

Some people see diarrhea as nothing more than a mild nuisance and let it run its course, especially since some bouts lasts less than 24 hours.

You might stay close to home or a bathroom, and load up on fluids and electrolytes to prevent dehydration.

But what if you can’t stay home?

In this case, taking an anti-diarrheal medication may reduce or completely eliminate loose stools after the first dose. Look for over-the-counter products like Imodium or Pepto-Bismol, which have the ingredients loperamide and bismuth subsalicylate, respectively.

The active ingredient in Imodium works swiftly because it slows the movement of fluid through the intestines. This can quickly restore normal bowel function. Pepto-Bismol, on the other hand, helps kill diarrhea-causing bacteria in your intestines.

Rice water is another fast, effective remedy for diarrhea. Boil 1 cup of rice and 2 cups of water for about 10 minutes, or until the water becomes cloudy.

Strain the rice and preserve the water for consumption. Rice water not only provides your body with fluid to prevent dehydration, it can also reduce the duration of diarrhea. Rice water has a binding effect in the digestive tract, resulting in firmer, bulkier stools.

Taking a probiotic supplement or eating probiotic foods like some brands of yogurt may also stop diarrhea.

Sometimes, diarrhea results from an imbalance of bacteria in the gut. Probiotics help restore balance by providing a higher level of good bacteria. This can promote normal bowel function and shorten the duration of diarrhea.

Diarrhea from bacteria or a parasite may need an antibiotic. In this case, diarrhea can occur after coming in contact with contaminated food or water, often while traveling.

Keep in mind that antibiotics are ineffective when viral infections cause diarrhea. This type of diarrhea must run its course.

A diet known as BRAT may also quickly relieve diarrhea.

BRAT stands for bananas, rice, applesauce, and toast. This diet is effective due to the bland nature of these foods, and the fact that they’re starchy, low-fiber foods.

These foods have a binding effect in the digestive tract to make stools bulkier. And since they’re bland, they’re less likely to irritate your stomach or worsen diarrhea.

Along with these items, you could also eat (similarly bland) saltine crackers, clear broth, and potatoes.

Understanding the cause of diarrhea can help you avoid future bouts. Common causes include:

Stomach virus

Viral gastroenteritis (stomach flu) is one cause of diarrhea. Along with watery stools, you may have:

• stomach pain
• nausea
• vomiting
• low-grade fever

These viruses include norovirus and rotavirus, which can develop after eating or drinking contaminated food, or sharing personal items with an infected person.

Medication

Sensitivity to certain medications can also trigger bouts of diarrhea. This may happen after taking antibiotics, pain relievers, or cancer-fighting drugs.

Foodborne illness

Also called food poisoning, diarrhea can develop if you eat food contaminated by bacteria, parasites, or toxins. Food-borne illnesses can include those caused by the following bacteria:

• Salmonella
• E. coli
• Listeria monocytogenes
• Clostridium botulinum (botulism)

Food allergy or sensitivity

If you’re lactose intolerant, diarrhea may develop after eating dairy products. These include milk, cheese, ice cream, and yogurt.

Having a food allergy or sensitivity may also trigger diarrhea. For example, you may have diarrhea after eating foods containing gluten — wheat, pasta, or rye.

Artificial sweeteners

This is a lesser known cause of diarrhea. But if you’re sensitive to artificial sweeteners, you may have a bout of diarrhea after eating foods or drinks containing these sweeteners. Artificial sweeteners are found in diet drinks, sugar-free products, chewing gum, and even some candy.

Digestive problems

Diarrhea is sometimes a symptom of digestive disorders. You might have frequent bouts of loose stools if you’re diagnosed with Crohn’s disease or ulcerative colitis. Also, irritable bowel syndrome can cause alternating bouts of diarrhea and constipation.

Diarrhea caused by a virus or bacterial infection is contagious. You can protect yourself by:

• washing your hands frequently
• avoiding sick people
• disinfecting commonly touched surfaces
• not sharing personal items

If you have diarrhea after starting a new medication, ask your doctor about an alternative drug or possibly lowering your dosage.

You can also protect yourself by thoroughly cooking food and washing fruits and vegetables before preparing. Also, make sure you know the proper way to wash your hands.

Use warm, soapy water and wash your hands for at least 20 seconds. If water isn’t available, use an alcohol-based hand sanitizer.

To identify possible food allergies or sensitivities, keep a food journal and write down everything you eat for a few weeks. Make a note of days that you have diarrhea.

Keeping a food journal can help determine whether you have a lactose intolerance or a gluten sensitivity. You can then try an elimination diet. Remove suspected problem foods from your diet and see if your symptoms improve.

For a digestive disorder, talk to your doctor if you feel that your current therapy isn’t working. You may need to adjust your medication.

See a doctor for diarrhea that lasts longer than three days, or if you show signs of dehydration. This can include extreme thirst, decreased urination, and dizziness.

You should also see a doctor if you have:

• a fever above 102°F (38.9°C)
• bloody or black stools
• abdominal pain

Diarrhea can come and go within 24 hours. Or it can last for days and disrupt your plans. But between medication, low-fiber foods, and avoiding foods that irritate your digestive system — such as dairy or artificial sweeteners — you can quickly relieve symptoms and enjoy diarrhea-free days.

10 important tips for beginners (and not only) – The City

Moscow parks are starting to work, which means that now you can run at any time. If you have long dreamed of putting on sneakers and taking off wherever your eyes look, you should prepare. We answer the most popular questions about running training together with Rinat Shagiev, master of sports in athletics and coach of the I Love Supersport Running school.

I’ve never run before – where should I start? How long should the first runs take?

Beginners should not take themselves too seriously and make Olympic plans. The best thing you can do is to be mindful of yourself and how you feel while running. Everyone who puts on sportswear and sneakers has individual characteristics and individual reactions to stress and recovery from them. Thoughts like “I will run a marathon by the end of the year” should be abandoned. And suddenly an urgent business trip, an unplanned vacation – there can be many reasons for adjustments. Remember that you are not a professional athlete, so sometimes you can deviate from the plan if the week was too hard. Training should be fun, not a burden. With such inputs, the likelihood that you will drop them decreases sharply.

Rinat Shagiev

master of sports in track and field athletics and coach of the I Love Supersport Running school

You should start with light short runs. If you are not yet ready to run at an easy, continuous pace, alternate running with walking – for example, two minutes of easy running can be alternated with two minutes of walking. For beginners, it is better to run three times a week, start with 30 minutes of easy running, increasing the load gradually – every week – by no more than 10%. From the third week of regular runs, you can add interval training with a change in pace. For example, you run fast for 30 seconds, then there is one minute of calm easy running – and so two series four times, and five minutes of rest between them.

In addition to running, it is important to include exercises for general physical preparation in your daily life. They will help with injury prevention and endurance. You don’t need to buy special equipment, and you don’t even need a gym membership – all this can be done at home or in the yard. Squats, lunges forward and backward, glute bridge – there are many options, just find a complex that is comfortable for you.

How to warm up before running?

Photo: Getty Images

Skipping a warm-up before training is one of the biggest beginner mistakes. Our expert Rinat advises to do a joint dynamic warm-up before each run. This is a set of exercises (rotation of the head, circular movements of the arms, lunges with alternating legs), in which they replace each other without delay. In general, it takes only five minutes, and the benefits are for years of life: the risk of injury is reduced, and the effectiveness of running is increased.

If you run in the morning, spend more time warming up – it will allow you to wake up, warm up your muscles, ligaments and prepare them for the upcoming work. Warm up slowly, without sudden movements. It is also important to stretch after your workout. It is necessary to restore the body and prevent the risk of injury. Muscles are constantly contracting under load, and it is very important to bring them back to their original state at the end of the workout.

Is it better to run in the morning or in the evening?

There are no major differences between morning and evening running. When scheduling, you should focus only on your own habits, biorhythms and your schedule. But if you have already decided to run early, prepare your uniform in the evening, do not complicate waking up.

How to avoid injury while running?

There is no dependence of the number of injuries on age, gender, body mass index, time of year and day. The set of factors that influence injury varies from person to person. But, in order not to harm yourself, do not skip the warm-up and hitch. This is as important a part of the workout as running itself.

Take time to warm up at the beginning of your workout and cool down and stretch after. Start jogging at a slow pace that is comfortable for you. Light running will allow you to recharge your batteries, give a positive adaptation to the cardiovascular system, and strengthen the musculoskeletal system. How to understand that you run easily? This is the load at which you can carry on a conversation and do not feel very short of breath. If you’re having a hard time, just slow down.

Where is the best place to run and on what surface?

Photo: Sergey Kiselev/AGN Moscow

It is ideal to find a park nearby with a flat dirt path. But if there is nothing like that nearby, then this does not mean that you need to abandon the idea of ​​jogging. Running on asphalt is also acceptable – the surface is flat, and the risk, for example, of getting your foot into a hole and getting injured is minimal. But such workouts create more impact load. So here you will be helped by the correct running technique, developed muscles and control of the increase in the load level.

What is the correct running technique?

While on the move, it is important to pay attention to the position of the body and the foot. It is better to train with a straight back, straightened shoulders and a slight forward lean. When running, you need to land on the forefoot – this eliminates braking when landing and reduces the time the foot touches the ground, saves energy. Where to put your hands? Everything is simpler here: bend at the elbows at a right angle.

Is it possible to run hungry?

Not worth it. An hour before a workout, especially if it is in the morning, it is better to have a light snack. Oatmeal or a cheese sandwich and tea will do. If your workout will last no more than an hour and you didn’t have time to have breakfast, then half a banana, a cup of tea or a glass of water is enough half an hour before jogging. But it is better to refuse fatty foods before training.

What are the best clothes and shoes for beginner runners?

Photo: Getty Images

The perfect outfit – lightweight and easy to move. In general, any sportswear that you feel comfortable in is suitable for running training. But most importantly, it should be made of synthetics (polyester and polyamide) in order to remove moisture well.

Running shoes are an important part of a runner’s outfit. This is something you shouldn’t skimp on. Comfortable running shoes will give you comfort when moving and reduce the risk of injury. For running shoes, buy half a size or a size up.

How to start running after quarantine?

Jogging was banned for a long time. If you finally decide that it’s time, then the main principles are continuity and gradualness. If physical activity was in your life before self-isolation and remained in quarantine (for example, every day began with a charge), then there should not be any particular difficulties. Your body is already used to the stress. But if you spent most of the day sitting at the computer, then you should not expect much from yourself. It’s best to start with walking – walk in the nearest park for at least 40 minutes. Or alternate five minutes of running at a low heart rate with ten minutes of walking. And of course, do not forget about home gymnastics, especially paying attention to the foot.

What useful applications to download?

You don’t have to run empty-handed. In addition to music in headphones, thematic applications will also come in handy. In them, you can record your own runs, mark routes, monitor progress, as well as the success of friends (this, by the way, is very motivating). Here are the apps Rinat recommended: Strava, Runtastic, Runkeeper, and Endomondo. It makes no sense to describe their functionality – they are generally almost the same. You just need to choose which design is more convenient for you.

Cover photo: Sergey Kiselev/AGN Moscow

Maria Burova

How to start running: a complete guide for beginners

January 25, 2020

Sports and fitness

We increase your chances of falling in love with this sport.

Iya Zorina

Author of Lifehacker, athlete, CCM

Start by walking

If the last time you ran at school, and then reluctantly, one flight of stairs causes shortness of breath or if there is a lot of excess weight, it is better to start with walking.

Aim to walk 10,000 steps every day for at least a week. It’s just a number, but it’s better to focus on something: it’s easier to start.

Every kilometer you walk improves your fitness and prepares you for your first run. If you lead an active lifestyle and walk a lot, you can immediately start running training.

Alternate running with walking

Master of sports in athletics and coach Artyom Kuftyrev says that many beginners perceive running as a rapid overcoming of the distance, so they quickly run out of steam.

Artyom Kuftyrev

Master of Sports in athletics, marathon runner, founder of the Instarun running school habits. The body is trying to adjust to the new mode of operation, but this takes time. If you endure it a little, it will work in and you will feel better. But this is only if you have chosen an adequate pace for yourself initially!

Give your body a chance to adapt: ​​start slowly. Here is an example of a workout for beginners with alternating running and walking from our expert.

Set a timer and run for 3 minutes, then walk for the next 2 minutes – that’s one set. There are six of them in total, which will take you 30 minutes.

Keep in mind that three minutes of running is not a full sprint. So you won’t last long. The pace of running should be comfortable.

Artyom Kuftyrev

Master of Sports in Athletics, Marathon Runner, Founder of the Instarun Running School

To keep up the pace, use a simple rule: you must maintain the ability to have a continuous dialogue while running. This pace is also called conversational.

It’s often advised to run with your heart rate in mind, but if you don’t have a chest heart rate monitor, it won’t help much. Fitness bracelets and watches determine the heart rate very roughly and give huge errors.

Moreover, Artyom claims that the numbers may vary depending on a particular person and at first it is better to focus on your feelings.

If you can’t maintain a conversational pace for three minutes, reduce your running time. For example, you can run for 2 minutes and walk for 3, or run for 1 minute and walk for the other 4.

Train regularly and increase your time

The body needs regular exercise and recovery time to quickly adapt.

Artyom Kuftyrev

Master of sports in athletics, marathon runner, founder of the Instarun running school

The most effective training growth is observed in runners who train 3-4 times a week. If you arrange training every other day, then in two weeks you will complete seven of them. Such rhythm will allow you to have time to recover and not lose the skill.

At the same time, in order to progress, you need to gradually increase the running time. If 3 minutes running and 2 minutes walking feel comfortable, use the following plan:

• Week 1: 3 minutes running, 2 minutes walking – 6 sets (30 minutes).
• Week 2: 4 minutes running, 2 minutes walking – 5 sets (30 minutes).
• Week 3: 5 minutes running, 2 minutes walking – 4-5 sets (28-35 minutes).
• Week 4: 5 minutes running, 1 minute walking – 5 sets (30 minutes).
• Week 5: a full 30 minutes of running without walking.
• Week 6: 35 minutes running.
• Week 7: 40 minutes of running.
• Week 8: 45 minutes of running.

If you’re feeling very tired before completing your workout, you’re either running too fast or running too long.

Roll back and repeat the previous week again, and then try again. And in no case do not quit under the pretext: “After all, running is not mine.” You just need more time to adapt.

If you continue, you have already won.

Always warm up well before training

Always warm up before running.

Artyom Kuftyrev

Master of Sports in athletics, marathon runner, founder of the Instarun running school

Warm-up exercises activate the main motor units of your body and ensure optimal distribution of synovial fluid in the joints, which improves their gliding and mobility.

In the video, Artyom Kuftyrev shows a short warm-up that you need to make part of your workout. This is especially important for those who run in the morning when the body is quite rigid and enslaved. Perform exercises smoothly, without sudden movements.

Cool down after your workout

Artyom says that you can end your workout with dynamic or static stretching. Which one depends on your goals:

• If you are not going to do anything after running, choose static stretching.
• If you want to end your run with strength circuits or jumping exercises, do some dynamic stretching. This is a set of multi-joint exercises that will help you stretch your body more thoroughly, prepare it for other movements and reduce the risk of injury.

How to do static stretching

Static stretching is when you assume a certain position in which the muscles are stretched and hold it for a while. It will help to relax the main muscle groups that worked while running. In the video below, our expert shows a set of exercises for stretching after a run.

Hold each position for 45-60 seconds, stretch without fanaticism (pain should be minimal).

How to do dynamic stretching

Dynamic stretching is a set of multi-joint exercises that help you stretch your muscles more thoroughly. It will help you avoid injury while performing intense movements. In the video below, Artyom shows how to properly perform dynamic stretching.

Unfortunately, not only beginners, but also those who gave themselves a second chance to become a runner after the first failure, ignore the warm-up and cool-down, arguing that this is due to lack of time.

Don’t skip your warm-up and cool-down: it’s as important a part of your workout as the run itself.

Watch your body position

The quality of your run depends not only on the speed with which you move your legs, but also on the work of all other parts of the body.

Remember a few simple technical details that you can correct yourself:

• Look forward, do not look at your feet.
• The shoulders of need to be relaxed. Many runners strain them, which causes physical fatigue and slows down the pace. If you feel that your shoulders are tense, just shake your arms and try to relax them.
• The arms of should move back and forth like a swing. Do not spread your elbows to the sides, bend them at a right angle, gather your hands into a fist, but do not squeeze them with all your might.
• The feet of should be placed under the center of gravity and not in front of the body. True, this is quite difficult to track (unless you ask to be recorded on video and analyze your technique).

It is also very important to learn how to relax your body while running.

Artyom Kuftyrev

Master of sports in athletics, marathon runner, founder of the Instarun running school

Most often, beginner athletes have excessive tension in the whole body. This interferes with both normal blood flow and the perception of running in general. In addition, tension greatly limits the mechanics of movement and entails various inflammations and pains in the legs. Therefore, the main advice: learn to relax while running!

If you want to put on a technique, find a trainer. If you are going to cope on your own, be sure to read about the technical aspects.

Study the question 🏃‍♀️

• How to run correctly: technique, breathing, step frequency

Add strength training

Artyom Kuftyrev says that, in addition to jogging, it is important to supplement your workouts with strength complexes to strengthen muscles. Such exercises will help relieve stress from the joints and ligaments in the future, which is especially important for overweight people.

You don’t have to buy a gym membership: exercises with your own body weight are fine. Do 2-3 strength training sessions per week. You can do this on non-run days or right after your run.

Bookmark 💪

• 10 strength exercises for runners from the master of sports in athletics

Monitor your condition

Artyom says that many novice runners complain of aching knee pain. Most often, this is just an adaptive discomfort that disappears within an hour after a workout or even earlier. It’s not worth worrying about and giving up jogging because of this.

But pain cannot be completely ignored: sometimes it can be a sign of serious problems.

If the pain in the area of ​​the joints is acute, growing, throbbing and does not go away with exertion for three days, you should consult a surgeon.

In addition to joint pain, runners often experience muscle cramps. This most often happens to the muscles on the back of the thigh and is not dangerous if you react quickly.

Artyom Kuftyrev

Master of Sports in athletics, marathon runner, founder of the Instarun running school

As soon as a spasm has formed, it is necessary to slowly and smoothly stretch the muscle in a reverse motion, and then gently massage it.

Diversify

Every athlete periodically loses inspiration, and running becomes boring. What to do? Find different ways to diversify your activities. I am glad that there are quite a lot of these methods, so that everyone can choose the right one specifically for him.

Listen to music

Build a playlist of your favorite tracks and enjoy the audio. The main thing is to remember that we unconsciously adjust our pace to the rhythm of the music, so either watch yourself or choose special cadence-based runner playlists.

If you don’t like the music, you can listen to your favorite podcasts or audiobooks.

Learn more 🤔

• How the right cadence will help to run faster and protect your knees

Find like -minded people

If you are boring to run alone, find friends who are ready to support your sports undertakings, or join the running club.