Running can be a great exercise for your body and mind. It’s an effective way to improve cardiovascular fitness, burn calories and reduce stress. The only problem is that running can hurt, especially if you’re not used to it.
But there are ways to make running more comfortable, allowing you to get the most out of your workout. If you’re new to running or have never run before, you may need some help getting started. In this article, we’ll cover the basics of running, how to start running and what you need to know before hitting the road.
So read on and get ready to be a runner
Why Run?
Running is one of the most effective forms of exercise around. It builds strength and endurance in your legs and lungs as well as improves your overall fitness levels.
Regular running helps reduce body fat, lowers blood pressure, improves cholesterol levels, and reduces the risk of heart disease and stroke by more than 30%. It also reduces the risk of diabetes by up to 60%.
Tips For Getting Into Running for Beginners
Choose a goal
Before you start running, it’s important to choose a goal. This will help keep you motivated and give you something to work towards. Maybe your goal is to lose weight or be healthier. Maybe it’s just being able to run one mile without stopping (or maybe even two). No matter what your goal is, make sure it’s realistic so you can achieve it.
Start slow and build up gradually
Running is an aerobic exercise and you need to build up your endurance before you can start running for longer periods of time. Start by walking for about 20 minutes and then add in some light jogging intervals (50% effort) until you can run continuously for 45 minutes.
Once you can do this without getting tired, increase your pace slightly and increase the distance gradually over time until you can run 5 miles without stopping.
Choose the right shoes
The right pair of shoes can make all the difference when it comes to running. You’ll want shoes that fit well and aren’t too tight or too loose on your feet. They should also have good arch support and be able to absorb shock from each step as well as provide traction on slippery surfaces like grass or concrete roads when it rains outside.
Find a safe place to run (no traffic)
There are lots of things that could go wrong when you’re out on the road or trail by yourself. Make sure you choose a safe route and stick to well-lit areas when possible. Always wear reflective clothing and carry identification so you can be identified in an emergency. And never run alone at night.
Stretch before you run
You should always stretch before you run so that your muscles are warmed up and ready for activity. Stretching will also help prevent injuries during your run as well as improve your flexibility and range of motion. Make sure you stretch all of the major muscle groups including calves, hamstrings, quadriceps, hip flexors, lower back, and chest muscles (pectorals).
Stay hydrated
It’s crucial that runners stay hydrated while they exercise because otherwise, they could become dehydrated which can lead to serious problems like heat stroke or even death. Make sure that you drink enough water before, during, and after every run so that you don’t get dehydrated while exercising outdoors in hot weather conditions.
Choose whatever time of day suits you
Running is not just a morning activity. You can run at night, in the afternoon, and even right before bedtime if that’s what works best for your schedule and your body. You might find that running at a certain time of day helps you stay motivated because it’s something different to do every day.
Slow down on hills
Running uphill can be tough! Try slowing down as much as possible on hills so that you don’t risk injuring yourself or getting out of breath too quickly. You’ll also save energy for the downhill parts of your route, which are usually easier anyway.
Good sports bra
Running can be hard on your breasts, so make sure your sports bra fits properly and provides enough support for your bust. If it doesn’t fit right or feels uncomfortable, it’s not worth wearing, it could cause breast pain or even lead to injury.
Don’t run every day at first
When beginning a new exercise routine, it’s important not to overdo it. Your body needs time to adjust to new physical exertion, so try not to run more than three times per week until after six weeks of consistent running at which point you should be able to gauge how much more you can handle.
If you’re struggling, slow down
The trick with running is to go at your own pace and not worry about what other people are doing around you. If you’re having trouble keeping up with your friends who are faster than you, don’t stop, just slow down until you feel comfortable again.
After you’re done running, make sure to stretch
Stretching helps prevent injuries and keeps muscles flexible so they don’t become tight from overuse during exercise. Do some shoulder rolls or other simple stretches like touching your toes or leaning forward at the waist until your hands touch the floor.
Walk breaks aren’t cheating
If running makes your heart rate go up too high or if you feel like you’re going to pass out, slow down by walking until your pulse goes down, and then resume running when it feels safe again. This is part of training safely so that you can keep doing this activity for years to come.
It doesn’t matter how far you go
If all you manage is one lap around the block, that’s great! You may not see results right away, but try not to compare yourself with other people or worry about what others think about how long or how fast you should be running; just concentrate on enjoying yourself.
Take care of your body
When you’re starting out, take it easy on yourself and give yourself time to adjust to running. Don’t overdo it, listen to your body and stop if anything hurts or feels sore.
