Beginner's guide to Running


Just as walking is one of the easiest ways to get more active and become healthy. Running is also a great activity for anyone to try, regardless of age, sex or fitness level. Continue reading to find out how to get started.

This should be a good starting point for anyone who wants to hit the roads.

Before getting started.

If you are feeling out of shape, or you're just recovering from injury or you are worried about an existing health condition, then before you start your running regime see your general practitioner. If you haven't been active for some time now it is better you build your fitness levels gently by Walking for health before you move on to running.

Running Equipment

Just like walking running also requires very little investment with respect to equipments, though you have invest a little time and energy of yours. A good pair of running shoes that suit your foot type will reduce the risk of injury. All you have to do is get advice from a retailer, specialist in running, who will assess your foot and find the right shoe for you. Many of the specialist stores now will watch you run, to make sure the shoes you buy complement the way your foot strikes the ground. If you are a woman then you should also have a well-fitted and quality sports bra preferably made of wicking material to keep you cooler and drier.
Once you advance in your running and set new goals, it will be nice to have a heart-rate monitor.

Get started on a running regime.

You should plan your schedule such that you are sure to devote your time to your new running routine. You can reap fitness benefits with just 30 minutes a day, 3 to 5 times a week. Being a beginner don't plan to go too far or too fast so early in your regime – this is the number one cause of injury among runners.
In order to enjoy the experience and avoid any injury it is very important to ease yourself into running slowly and increase your pace and distance gradually over several outings.
Begin each run with a gentle warm-up of at least 5 minutes. This can include brisk walking, on spot marching, knee lifts, side stepping, climbing stairs, etc.
Start walking for such an amount of time that you feel comfortable - anywhere between 10 to 30 minutes.
Once you can walk for 30 minutes easily, include some running intervals of 1 to 2 minutes into your walking at a speed that you feel comfortable. Walk breaks are mentally helpful for new runners, 30 minutes of walking plus running which will comprise of 2 minutes walking and 2 minutes running is a lot less daunting than running for 30 minutes straight.
As time goes by, make the running intervals longer and you will soon see yourself running for 30 minutes continuously.

Stay motivated

Setting a goal or challenge helps to stay motivated. Training to lose weight, become healthier, run in a local race or for charity, or you want to have a hobby to share with your friends, there are so many reasons to start running. All are good ways to start and keep going.
It really helps to have someone to run with. You will encourage each other when you're not so keen to run. You'll feel you don't want to let your running partner down, and this will help motivate you.
Keep a diary of your running. Note down each days run, including your route, distance, time and how you felt before and after the run. On a day when your motivation is dwindling, you can look back and be encouraged by how much you've improved. This will help you go out and run.
Running on the same route over and over again can become boring. Keep your running interesting by adding variety. Vary your distances, speed and routes.
Do not compare yourself to other runners. Being a new runner you will need time and practice to get good at it. Compete with yourself.

Right way to run

Striking the ground with the middle of your foot while your run, keep an upright posture and a smooth running stride. Run with your arms and shoulders relaxed, and your elbows bent.
Each running regime should be followed by walking and then gentle stretching of leg muscles. This will give you few minutes to cool down i.e. to bring your heartbeat back to normal.

Be a regular runner

Regular running for beginners means getting out at least twice a week. Your running will improve as your body adapts to the consistent training stimulus. It is better to run atleast twice a week, every week, than to run 6 times a week and then do nothing for the next 3 weeks.
Gradually increase your running frequency. Consistency is key to a successful program. A daily run helps improve your body's ability to burn fat.
Be regular, but do not forget to take atleast a day off every week from your running regime. If you run everyday you do not give your body the time to recover and get stronger. Your body actually strengthens your muscles on non working days.

Listen to your body.

Your legs will be sore in the beginning, but if you keep up the routine, the soreness will gradually subside. If you feel acute pain anywhere then stop running for a few days and let your legs recover. Shin splints are the most common injury, usually occurred when you overdo your training or wear improper shoes. Spot the difference between being tired and being injured.

Breathlessness while running

Running will certainly feel challenging at first and you will be slightly out of breath when you start. It causes you to breathe harder than usual, so some amount of out of breath feeling is normal. Most of this breathlessness feeling will lessen as you become fitter.
Do not start running like a dog is behind your back. Take it easy and gradually increase your speed. It is helpful to use the "talk test." If you can hold a conversation while you're running, you're at a good pace. Once or twice a week, however, go for a shorter run, but complete it at a higher speed so that talking is more difficult. It will help increase your fitness level and cardiovascular strength. Concentrate on breathing from deep down in your belly, and if needed, slow down or take walking breaks. If the breathlessness continues, talk to your doctor about the reasons.

Stay hydrated

Running can dehydrate you especially in hot weather. Do not forget to drink water before, after and even in between your running. Drink plenty of water at other times throughout the day each day, even on non running days. Being even slightly dehydrated can impact your running and make it more difficult.

Run Baby Run… Fast or slow… Near or far… Doesn't matter... Just Run. Last but not the least do not forget to take care of your feet.

"All runners, at one time or another, are beginners." – The NYRR Book of Running


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Comments

Author: SuN02 May 2016 Member Level: Platinum   Points : 0

A good topic from the author on the aspect of health through running. If we are able to run properly, we can run our life without any problem. Running helps us to keep all body parts fit. I am sure, your running tips will help someone to become a good athlete to participate in 100M/200M/400M/800M/Marathon runs.

I really enjoyed the phrase "Talk Rest" with "Take Rest"



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