5 Questions Every BGR Needs to Ask

1. How many calories do I burn during a run?
Honestly, the only reason I want to know how many calories I am burning during a run is so I can calculate how long it will take me to burn off beer, ice cream, pizza, or something else I have indulged in that week. Below is a chart from Runner’s World that shows how many calories you burn a mile. It is based on your weight and pace.

Speed (min/mile)

12

10

9

8

7

6

5:30

Weight (lb)

110

66

83

91

103

116

132

149

120

72

90

100

113

127

144

162

130

78

98

108

122

137

156

176

140

85

106

117

133

149

170

191

150

90

113

124

141

158

180

203

160

97

121

133

152

170

194

218

170

102

128

141

160

179

204

230

180

109

136

150

170

191

218

245

190

115

143

157

178

200

230

257

200

121

151

166

189

212

242

272

http://www.runnersworld.co.uk/weight-loss/how-many-calories-do-you-burn/259.html


2. Do I really need to get fitted for running shoes?
Yes, running shoes are the most important gear you can buy. Not only do they help prevent injuries, but they can also correct your gait. Before getting fitted, there were days that I had knee and back pain when I ran. Not to make it seems as though running shoes are a panacea, but they did eliminate those problems.

3. Do I really need to invest in workout gear?
Depends. How comfortable do you want to be? When it comes to running gear, having the right stuff is most important during the winter and the summer. Even if you don’t want to spend a lot of money, at least buy a great pair of running tights or shorts and a couple of dri-fit shirts.

4. What should I do after every run?
Stretch and refuel! Stretching after running is important to prevent injuries. (Ever had a pulled hamstring...not fun). Also, drink eight to 12 ounces of a sports drink or a bottle of water and refuel with a mixture of protein and carbs. According to Scott Douglas, “When you run, you burn mostly glycogen, a fuel stored in your muscles. Your mission right after a run, therefore, is to eat, even if you don't feel hungry. And fast. No matter what time of day you run, the enzymes that are responsible for making glycogen are most active immediately post workout-leaving you a 60-minute window in which those highly stimulated enzymes are at maximum capacity to produce glycogen” (Scott, 2004).

5. Should I race?
Yes! I wasn’t quick to jump on the racing bandwagon, for some reason I could not get over the fact that I was paying money to run. My opinion changed after my first race. I think I became addicted to the adrenaline and sense of accomplishment. Here is a link so you can find a race near you.




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