Running is essentially walking at a faster pace. While it may seem that running is difficult, you do not need to be physically fit or strong initially! With just a little practice and patience, anyone can run.
This article will provide tips on how to start running for beginners as well as information on how much running
Pace Yourself When You First Start Running
When you begin, it’s best to run for a short period of time at a comfortable pace. This will help prevent injury and allow your body to get used to the activity. You can then slowly increase the distance or time that you run as you get fitter and stronger over time.
Remember to avoid running on concrete surfaces; gravel, grass, or athletic tracks are better options. If you decide to begin running outside initially it’s best to run in an area that has less traffic and is free of potholes or other obstacles that might cause injury.
It’s recommended that beginners start with just 10 minutes of running per day. This is a good goal for those who’ve done no exercise at all and it can be increased to 20 and then 30 minutes overtime.
When you run, don’t run too fast; allow your body to gradually get used to the activity rather than pushing yourself.
Stretch after running – this will help prevent injuries and keep the muscles activated.
It is recommended that you buy running shoes from a specialist shop rather than from a regular store. The person in the shop should ask questions about your personal running style and what surface you will be using. They should watch you run for a short period to determine your individual requirements when it comes to footwear. This involves looking at the way your foot hits the floor. People who have mild pronation when they run will benefit from footwear that has extra cushioning inside to help with shock absorption.
Don’t over-pronate or supinate by buying too many corrective features into your shoes, as this can actually cause injury in some cases. Experts recommend that you replace running shoes every 300 to 500 miles in order to avoid injury.
Join A Running Group And Track Your Progress
Joining a local running club and/or tracking your workouts using an app or online tool will help to keep you accountable. By doing this, you’ll be able to connect with other runners who can help motivate you when it comes to achieving your goals.
Many running apps allow you to track your mileage and workouts. This is a good way of setting goals and benchmarks so that you can see how far you’ve come. You can also compete with friends or family members who are doing the same activity. There are many websites dedicated to helping runners connect with each other, sharing tips and tricks as well as challenges.
Running with others is more fun than running alone, which will motivate you to keep at it. Combined with tracking your runs, having people to run alongside you will help you reach your goals faster and make the activity more enjoyable in the process.
Don’t think about distance or speed when starting out; instead, focus on duration of exercise.
When you’re just beginning, avoid running too much too quickly as this can cause fatigue and even injury, to begin with. For example, start off by jogging for 10 minutes every other day and then gradually increase the time and frequency as your body gets used to it. Track your progress so that you’ll feel encouraged rather than discouraged each time you run.
Be careful when running on uneven surfaces as this places more stress on the ankles and feet.
If you do choose to run outside, opt for areas that are flat or slightly inclined rather than those that have a lot of variations in terrain such as hills, which can be harder on your muscles and joints. If you’re going to run on a treadmill, choose one that has a smooth surface and is free of obstacles.
Most experts recommend backing off the intensity if you feel pain in your joints or muscles when running even if it’s just temporary. If it doesn’t go away after a few minutes you should stop the activity. If the pain persists, consult with your doctor.
Running with the same intensity every day can lead to injury.
Runners should mix up their workouts and training schedules in order to avoid overuse injuries caused by repetitive stresses on the body. You should include strength training exercises, cross-training activities (biking, swimming, elliptical trainers), speed work (hill running), and long runs.
Ido Portal a movement specialist suggests a routine with 3 types of workouts:
drills, pre-hab, and endurance. The drills help to improve core strength, balance, coordination, and agility whereas pre-hab is for injury prevention. Endurance is important to develop the cardiovascular system in order to be able to sustain an increase in speed when it’s required.
Enlist the help of a running coach who can program your workouts for you if you’re just getting started. A professional will be able to incorporate drills, strength training exercises, and core work into your routine so that you have more balanced fitness.
You should aim to run three times a week max in order to avoid injuries. If running three times a week isn’t an option, once or twice is acceptable as long as you’re not doing the same workout every time.
Runners should take at least one day off per week to allow their bodies to rest and recover properly.
You should avoid running on your rest days so that you can have long-lasting muscle gains. On the days you run, aim to do so slowly and steadily with short rest periods in between sets. For example, try running for 30 seconds and walking for 90 seconds every 10 minutes.
As your body becomes stronger, incorporate speed work into your routine.
This type of workout will help you achieve increased endurance as well as greater leg strength and development.
Don’t push yourself too hard when running. If you feel pain, stop doing the activity until your next scheduled workout day.
If you’re just starting out, run every other day. As your body becomes stronger and more used to regular exercise, increase your workout days so that you can take advantage of the cumulative effect on fitness. You should aim to keep increasing the duration of your workouts to progress and improve.
Don’t get frustrated if you find it hard, to begin with; just push yourself a little every day and try not to compare your efforts with others.
Running should be fun so enjoy your workout!