The Beginner’s Guide to Running
If you have always dreamt about challenging yourself with a 5km run but have no idea where to start, the following running tips for beginners will definitely be handy. Yes, mistakenly, running seems the simplest workout ever – many beginners believe that all they have to do is to buy the best running shoes and set out the full speed on the lane near the house. 5 kilometers seem so easy to achieve. Imagine their surprise when they are out of breath a minute later after the start.
This rule is applicable not only to overweight people but also to those who believe that they are in a decent shape. Also, staying motivated is another pitfall for the beginners. Sticking to the daily running calendar with the slow pace is more important than running like a pro occasionally.
The benefits of running
If you are still considering the necessity of adding running to your daily routine, the following benefits of running gathered by the experts from WebMD can be helpful:
- Running is the simplest workout activity with minimum investment required from you. All you need to do is to buy shoes and get the cheerful playlist;
- You may want to start running because it is a great cardiovascular workout that burns calories like no other activity;
- Running can elevate your mood and boost the mental functions;
- After a few weeks of a regular running program in your life, you may start feeling “runner’s high” – the natural condition of feeling happy because of the more increased amount of endorphins in your body;
- Better look – no wonder that most dieticians recommend running for weight loss. In addition to a thinner waist, you may also look younger due to the reduced aging process (science-backed fact) and prevented muscle/bone loss.
- The reduced risk of heart attack – this benefit is not a joke. If you have a weak heart, following the moderate running workouts can literally save your life, at least, from a stroke. Also, running may help with the elevation of “good” cholesterol in your body. Those people who suffer from hypertension may start feeling better if they become runners;
- Running can boost your immunity and generally increase your body’s natural resistance and endurance;
- Some people say that running helps them feel more confident and think over their big and small life goals.
How should you start your running routine?
You may be surprised but it is easier to become a runner than you think. However, you need to follow a few simple recommendations during 8 weeks to transfer from the status “newbie” to the “semi-amateur” runner or jogger. These tips given by the team of Men’s Health can help you begin an 8-week running schedule:
- Make sure that you are allowed running. If you are overweight or have never run before, it is essential visiting your doctor to make sure that this kind of workout can be useful for you. A health care specialist may also give some personal tips for running, taking into account the individual tolerability of your body;
- The running shoes are important. There are dozens and dozens of sneakers out there but only some of them are good for running. Don’t buy online – visit a special running shoe store to check the shoes personally. Keep in mind that running shoes are to be bigger than your normal shoe size. The same concerns your running outfit – it can’t be too tight or too loose. Ask for a help in the store if you are not sure about your size.
- Always start from a short race. This is the key to staying motivated and keeping your body ready for more intense workouts in future;
- It is okay to walk. If you have never run, then you may have difficulties even with 10-minute runs. More important is to prevent yourself from stopping. If you are feeling that you can’t continue running, then walk at a slower pace, and then run again after catching your breath;
- Stick to the chosen program, preferably in the streets and lanes within the city where you will be able to get a cab or call an ambulance in the case running will turn bad for you. Keep in mind that cross country running is not for the newcomers. You will need some training to be able to run even 5 kilometers;
- Ask a friend to run with you. The more, the merrier – a friend with a similar or slower pace can become the best running partner for you, encouraging you to improve and get better at this activity. If you don’t have such friends, then try looking for the local running clubs at the shoe stores, gyms, or the community center;
- Don’t forget to stretch properly not just before but also after every run. You can prevent many muscle aches due to the tightness with simple, basic stretches.
The universal expert tips for beginning runners
Some users of Men’s Health who adore jogging shared their experiences and tips for running with newcomers:
- It won’t be easy! Don’t raise up your expectation. There is a high chance that you can’t run even a half marathon during the first year of your running routine;
- Start from running, at least, 15 minutes a day. Jogging for 15 minutes without stopping is great for a beginner. This is your first milestone that you can proud of. Then challenge yourself even more and run for 20 minutes without stops;
- Take an advantage of technologies like a run planner application with the expert tips and guidelines from other users. And any smartphone running calculator can help you count the burnt calories in real time – awesome!
- Only you determine which running form is the best for you. Yes, Chi running and minimalism are very popular these days, but these methods are not for everyone.
However, running is not enough to be healthy. Also, you need to sleep well, eat healthy foods, stay hydrated (especially, during the prolonged running sessions). Tracking your progress and consulting your doctor from time to time also won’t hurt. Head on – running is a great way to be healthy!