Nhick Mvila, lululemon ambassador, shares his tips for getting started, progressing, and avoiding common mistakes.

Whether you're running to get back in shape, clear your head, or take on a new challenge, running remains one of the most accessible <a href="https://www.lofficielibiza.com/fashion/miu-miu-launches-gymnasium-an-immersive-experience-sportswear-customisation" target="_blank" rel="noopener">sports</a> &mdash;but not necessarily the easiest to start. What's the best time to put on your running shoes? Is it advisable to run on an empty stomach? How to choose your shoes or avoid injuries? To answer all these questions, L'OFFICIEL has taken some good, concrete, and motivating advice from a professional, <a href="https://www.instagram.com/nhickmvila/" target="_blank" rel="noopener">Nhick Mvila</a> , a lululemon spokesperson. From the first stride to choosing the right equipment, here are his tips for getting off to a good start... and keeping up the pace.

LO: What is the best time of day to run? Nhick Mvila: The best time to run depends on your personal preferences and schedule. Personally, I prefer running in the morning; it helps me increase my mental focus and productivity. It also helps improve the quality of my sleep.

LO: Is it good to run on an empty stomach? NM: Running in the morning is the best time to burn fat before breakfast. If you eat well, you can easily run 45 to 60 minutes without eating. Your body can handle medium-intensity sessions. But if you're training for a marathon and doing a long run, eat at least three hours before to avoid digestive issues.



LO: What to eat before a run? NM: Before running, it's best to eat carbohydrate-rich, easily digestible foods , such as a banana, toast, or an energy bar. Avoid foods that are too fatty or high in fiber, as these can hinder digestion.



LO: Running is said to help melt away fat and tone the body. Why? NM: Running is super effective for this because it works a lot of muscles at once, so it burns more calories than most other sports. It also boosts metabolism and uses fat stores for energy. I also recommend adding some strength training: it improves fitness, prevents injuries, increases endurance, and helps keep your body strong.

LO: How many times a week should you run to stay healthy? NM: Ideally, three times a week is good. And if you can, add some strength training between sessions. But the most important thing is to do what you enjoy: whether it's running, walking, swimming, or cycling, moving in a way that you enjoy is the best way to stay healthy.

LO: Is it bad to run on asphalt? NM: Not really. Injuries tend to come from a lack of muscle strengthening, poor posture&mdash;like hitting the ground too hard&mdash;long strides, or unsuitable shoes. In fact, lululemon's Blissfeel and Beyondfeel running shoes are great: they offer good cushioning and support.

LO: How to protect your joints and muscles during a race? NM: The best way is to do 1 to 2 strength training sessions per week. This helps strengthen the muscles that support the joints and improve balance. This reduces the risk of injury. And of course, remember to do a dynamic warm-up before running and stretching afterward. And the right shoes make all the difference.

LO: How to choose the right running shoes? NM: It depends on your foot type, your running style, and the terrain you're running on. You need to choose shoes that support you well and that you feel comfortable in from the start. The lululemon Blissfeel and Beyondfeel are designed for that, with good cushioning and comfort. And you might as well feel good in your outfit too, like the Mental Vent Tech T-shirt, the Pace Breaker shorts, or the Energy Bra&mdash;I only hear good things!

LO: What are the benefits of running after 50? NM: Running after 50 has many benefits; it improves heart health, bone density, mental health, helps you live longer, manage stress and anxiety, and sleep better. And it also helps you maintain a stable weight.

LO: Do you have any tips for breaking the monotony of running? NM: Yes! Change your route, listen to new playlists or podcasts, run with friends, join a club like Mind Runners Paris by lululemon, or participate in local races. It's a great motivator!

LO: How important is stretching for the body? Stretching improves flexibility, which helps you move more easily in your daily life, prevents injuries, improves blood circulation, and helps you recover faster after exercise. When you move better, you simply feel better.



LO: How long should you wait after a running session to stretch? NM: You have to wait 5 to 10 minutes , the time for your body to cool down a little, then you can do static stretches.

Running smart: our best tips for getting started with running

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