Running is an amazing way to stay fit, feel better, and even make new relationships with other runners. Beginning a new running habit does not need to be hard as all it takes is a nice, comfortable pair of running shoes and a willingness for moving a lot or a little at your own pace. Here’s a guide on how you can start to run!
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Why Start Running?
Most people casually run for mental, social, and physical benefits it brings. Running is one of the effective ways to build cardiovascular endurance and burn calories. It even helps in increasing mental toughness. If you start running outdoors, you get exposure to nature, which reduces stress, boosts your mood, relieves anxiety, and offers other health benefits.
To start running, you do not require fancy equipment. Running is relatively inexpensive, where you can run anywhere. Also, it is never too late to begin running. Most people have taken up this sport in their 50s or even 70s. Here are several reasons why you should start to run:
Let’s Learn How to Run
Here are quick 10 tips for making your running experience a wonderful one. Get ready for race-day excitement, runner’s high, and a newly found confidence!
All can run
Yes, everyone can start to run irrespective of your size, age, or background. You will quickly improve and become faster and healthier. Studies have shown that running has enormous benefits, from reducing the risk of certain kinds of cancer, diabetes, heart diseases, and the chances of strokes and high blood pressure. Also, there are various mental health benefits. Before you start to run, check with your doctor if any concerns.
Planning really helps
When you follow a realistic running plan, you improve in a faster manner. Here, realistic means that not forcing yourself to run too fast or slogging about a half marathon underprepared. If you are a beginner, then the 5K program is the best way to begin with, which is tested and tried by hundreds and hundreds of runners. It helps you to get from panting on the very first day to a 5km run without a break in nine weeks.
If you are in perfect shape, then look for various online training plans, magazines, apps, books, or podcasts to level up. Remember that whatever course you follow, it needs to be perfect for your individual fitness goals.
It’s fine if it seems hard
Sometimes, all of us struggle with motivation. At one point or others, everyone finds it difficult to run but it is perfectly normal to feel that way in the beginning. Running follows a steep learning curve. So, do not stop even if it looks hard after you first, second, or third run. Whenever you push the body for something new, you will feel it the very next day. It is normal to experience DOMS (Delayed Onset Muscle Soreness). With the passing time, running will feel enjoyable.
Make it social
Running with your friends could make it a more enjoyable experience. So, look for a running club or a running buddy. There are lots of running clubs out there for beginners, for different ages and levels. You may end up making friends at your local park as runners like to hold conversations about running.
Get the proper kit
Running could be a cheap sport as all you need is a T-shirt, shorts, and trainers. Of course, you can spend money on fancy gear, GPS watches, and costly race entries. However, you need to invest in the right running shoes. These shoes do not have to be expensive or new cool models, but they need to be the perfect ones for your gait or particular running style. People with overpronation or underpronation need some support in their shoes for counteracting those forces. So, choose a nice pair of shoes to start running.
Pace matters
Running does not need to be competitive, either be it against your previous efforts or other runners. There is no harm with gently ambling about the same loop various times a week. However, if you like to get quicker, it is best to perform a blend of slower and faster work. An amazing way to perform this is by going for an easy-paced long run once a week and increase the distance a mile every week. Also add interval sessions, where you can mix faster efforts with gentle recovery. So, what you need to do is warm-up well, run hard for just three minutes, jog/walk for a minute. Now, repeat it six times and cool off.
Add other exercises
Most runners regard training other than running as a sheer wastage of efforts and time. It is important to follow up with core work, conditioning, and strength work. It helps in preventing injuries and improving the running form. For instance, when we run for longer distances, we tend to drop forwards when tired. Here, a strong core could help in preventing this. Most running niggles could be traced back to the fact that the main hip muscles, glutes, and bigger muscle groups are not doing a fair share of work. So, when you spend five minutes performing another targeted exercise in a day, it could reap rewards. You can start with an easy blend of side planks, crunches, and plants for building the core strength and bridge and squats for glutes.
Fuel your run
There’s a complete industry out there devoted to offering products, which promise to make running better and quick recovery. The fact is that for recreational runners, following a decent diet is more than enough. Usually, the body digests carbohydrates (porridge, toast, cereal) quicker than protein. So, it is ample to eat a bagel along with peanut butter a few hours before your workout. After your workout, follow up with a meal having natural protein like nuts, eggs, lean meat, or yogurt.
For longer runs, a body has sufficient carbohydrates stored for fueling you for about 90 minutes. After that, you may need to take gel blocks or jelly beans. Running before breakfast is a nice way to teach your body to efficiently use its countless fat stores.
Age doesn’t matter
If you plan to start to run, it does not matter what your age is. Also, you might live longer by doing so. There’s some evidence showing that people having a high physical activity level have long telomeres, which are protective caps at the chromosomes’ end. These telomeres are considered to be markers of biological age. Studies have shown that endurance exercise helps in preserving telomere strength. Most people set running goals in their 40s or 50s. There is even a system called age grading that calculates the times against your gender and age. So, keep improving the scores throughout life.
Knees will be fine
Most people believe that running will ruin their knees. So, do not worry as most studies disprove this fact. For instance, a study conducted with 15,000 walkers and 75,000 runners in 2013 reported that the runners were less likely to develop arthritis as compared to the walkers. So, more miles you cover a week, lower the risk you have.
The largest risk factor for having knee osteoarthritis is obesity and also, not hitting the pavement. People with pre-existing knee conditions need to be wary obviously. However, people in perfect health benefit from running, while outweighing any risk.
FAQs Regarding How to Run
How to run properly for beginners? This question comes to the minds of beginners along with various others. When you think of adding a new skill, it brings a specific level of anxiety. Relax and let’s have a look at some of the common questions!
Q1: How do you begin on a running plan?
A: Firstly, you should plan a schedule and devote whole-heartedly to the running routine. Beginners could reap rewards with 30 minutes a day and 5 times a week. Also, do not go too fast or too far in the beginning. Gradually, increase the time and days you run but do not increase until you are comfortable with the existing training level. Or follow up this 5k training plan as shown in this video.
Q2: What equipment do you need?
A: For running, you need little gear. The most important thing that you need is a nice pair of running shoes. Other things come after it. However, beginners just need shoes and comfortable clothes to begin a running session.
Q3: What do you need to wear when running?
A: It is advisable to wear something comfortable when you run. This is because it could be really difficult to carry on when the clothing is very uncomfortable. When it is cold outdoors, you should always wear a cap for reducing the risk of getting ill. Also, do not dress warm because you will begin sweating and on cooling down, you might get ill.
Q4: How sore should you expect to get?
A: In the beginning, your legs will be sore. However, if you maintain your routine, the soreness in your legs will relatively subside quickly. If there’s acute pain, then stop your running session for some days and let the legs recover for preventing injuries. The most common injury that you could get is shin splints, usually occurred when you wear improper shoes and overdo the training.
Q5: Will you lose weight from running?
A: If your goal is to lose weight, then running can help you. It offers a great way of losing weight. However, you need to follow an exercise program. Not just that, but plenty of other factors come into play here, such as your sleep habits, diet, and lifestyle.
Q6: Should you run outside or on the treadmill?
A: Both come with some advantages. A treadmill offers a nice alternative when weather conditions are uncooperative and could be helpful for entering new paces or distances. So, a treadmill complements outside running as the cushioned surface helps in reducing the risk of injuries that runners usually get from hitting the pavement outside. However, run wherever you can, whether it’s outside or inside. It is important to get into a routine rather than looking for a perfect location.
Q7: Should you avoid hills?
A: Running hills offers an incredible way to burn calories and enhance leg strength. When runners run up any hill, they shorten their stride and pump their arms forward. While going down hills, gravity does the work when you just leap slightly forward.
Q8: What should you eat when you begin running?
A: Actually, there is no need to change the overall diet unless you train for endurance events like marathons. However, you should not restrict carbohydrates, get protein for rebuilding muscles, and start eating high-energy, healthy foods like vegetables, whole grains, and fruits. It is even great to run after having a small snack or an empty stomach.
Conclusion
After reading this article, you can start to run now. Before you begin, remember some useful tips mentioned here. As a new runner, you may feel empowered and informed to begin running now. If you have been running for a long time now, feel free to share some running tips for beginners in the comment section below. Beginners can even post their queries if they are still struggling with any! Running is something that we all can do. So, wear comfortable clothes, grab a pair of running shoes, and hit the trail!
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