There are many benefits to running which make it an excellent choice for getting in shape. If you are trying to lose weight, this is a great way to burn calories. If you are new to running, it is easy to get too excited and run too far or too fast. Here are some beginner running tips to prevent injuries and help you gradually increase your distance as you start to enjoy running more.
Beginner Running Tips For Getting Started
Preparation is key when you are starting to run, or if you have taken a long break from running. There are a few things to think about before starting a running program. The most effective way to lose weight if you are significantly overweight is to first start with a walking plan to get yourself ready to run.
#1 Check-In With Your Doctor
You should consult a doctor before beginning an exercise regimen if you have not been active in recent years. Before you put on your shoes, get the okay from your doctor.
#2 Prepare
First, you’ll need a good pair of running shoes. And don’t forget your sports bra! If possible, ask a salesperson at a speciality store for help finding the right shoe. Starting out, any loose clothing is good, but shoes are essential.
The most important thing to do when choosing running shoes is to make sure they are comfortable and fit correctly. When you find the right shoe, it will feel comfortable as soon as you put it on. You will be thankful later if you get some proper running socks.
#3 Find Your Motivation
It’s easier to stick to a training plan if you have a clear purpose for why you’re running. Write down your motivation and put it in a place where you will see it every day. Finding a few motivational running quotes also help!
It can be anything from being physically fit enough to play football with your 5-year-old in the backyard to losing weight and being just a bit healthier.
#4 Warm-Up
You shouldn’t run quickly from your front door because it’s easy to get hurt that way. Warm-up first with some dynamic stretching and running drills. Jogging before you run gives you a chance to warm up your muscles so they don’t feel as tight when you start running.
#5 Take It Slow
It is impossible to become an amazing runner overnight. If you try to do too much in your first few weeks, you will almost certainly get injured. The best tip for beginner runners is to take it slow.
Use the run-walk method. Then, stretch your arms, legs, and back for 5 minutes. Warm up for 5 minutes with a brisk walk, then stretch your arms, legs and back for 5 minutes. Then run for 1 minute at an easy pace and walk for 1 minute at a fast pace, alternating for no more than 20 minutes.
If you are doing an easy pace workout, you should still be able to talk.
#6 Take Walk Breaks
You’re only competing against yourself. Do not continue to run when you begin to have difficulty. Take walking breaks then try again.
#7 Find A Running Program
You don’t have to do this on your own. The most important thing for a beginner runner is not to get carried away. A running program will help you stay on track.
Beginner Running Tips For Improving
There’s a lot to learn when you first start running, from finding your proper running form to being able to breathe properly. Running will seem hard at first – almost impossible. There is no guarantee of success, but if you follow these tips and keep at it, you’re more likely to succeed. Running will get easier! You’ll love your emerging runner’s body!
#8 Learn How To Run
Not everyone can run naturally, especially not adults. If you have a desk job or sit all day, it can negatively impact your ability to run. Improving your running technique will help you to run more efficiently and effectively.
#9 Get Strong
Running can be tough on your body, and adding strength training to your routine can help protect you from injuries. Those wobbly legs need toughening up. If you want to become a better runner, you should add strength training to your routine.
#10 Learn How To Breathe
When you run for the first time, you may have difficulty regulating your breathing. These tips will help you control your breathing and breathe from your gut.
#11 Find The Right Pace
New runners find it difficult to establish the appropriate speed. If you start running too quickly, you’ll get tired and won’t be able to make it to the end. An efficient runner runs at a consistent pace.
#12 Understand RPE
How hard you feel your body is working is the rate of perceived exertion. This is a better way for both new and experienced runners to set the intensity of their runs.
#13 Build Weekly Mileage Gradually
The rule for increasing your mileage is to not increase by more than 10% every week and to increase the length of your long run by 10%. If you want to start running, you should gradually increase your mileage and not get carried away.
#14 Rest Day
Okay, I know you’re trying to get fit! If you start by running every day, your body will not be happy. Go every other day until you’re comfortable with the new routine. If you’re patient, your body will adjust to the changes.
Even if you have a lot of experience running, it’s still a good idea to take a rest day or do an easy run at least once a week.
Nutrition and Hydration
Even if you’re running to lose weight, you need to be careful of your body’s needs. The following beginner tips for nutrition and hydration while running will help ensure you are properly refueling during your runs.
#15 Stay Hydrated
As a new runner, you can get thirsty really quickly, especially if you’re running in the heat. Carry a bottle and stay hydrated! Dehydration can be debilitating or even dangerous.
If you are going on a long run, make sure to replace any lost sodium and electrolytes by drinking a sports drink. It’s best to drink an appropriate amount so that you’re not thirsty and to be aware of the dangers of drinking too much. Sports drinks are better during exercise than water.
#16 Drink Before You Run
Just set off for a run already dehydrated. It is important to drink enough fluid in the hours leading up to your run. If you’re training for a long race, like a half marathon or further, be sure to drink enough fluids the day before. Water is best.
#17 Don’t Run Out Of Energy
As a beginner runner, you should not run for more than an hour. The energy stored in your body will help you to complete your run. If you’re going for a morning run, eat breakfast first to give your body time to digest the food.
You need to consume carbohydrates during longer endurance runs. It is recommended that after the first hour of exercise, you eat 1g of carbs per 1 kg of body weight.
#18 Don’t Delay Refuelling
Refuelling properly after your run is very important, especially if you choose to run without eating first. “Your post-run meal will help with recovery, so if you do run without eating, it’s crucial to eat a proper meal containing carbohydrates for energy replacement and a good source of protein for muscle repair as soon as possible,” says performance and clinical dietitian Renee McGregor, author of Training Food.
#19 Eat The Right Carbs
According to McGregor, if you are planning on running for more than 90 minutes, you should eat some easily digestible carbs, like a smoothie, banana on toast, or porridge with honey, an hour or two before you start. This will improve your performance. The problem is that the average American doesn’t consume enough carbs, especially on the day of the race.” It is important to eat carbohydrates in the 24 hours before a race so that your muscles have glycogen stores. The average American does not consume enough carbohydrates, especially on the day of the race. It is necessary to have quick-to-use energy sources for longer and more difficult runs so that your body can maintain good performance throughout the entire run.
#20 Try Running Hungry
McGregor suggests running in a fasted state (not having eaten in the past two hours) for slow to moderate runs that last up to 90 minutes. ” Regularly running at a moderate pace will make your body better at using stored fat for energy, resulting in weight loss and making you a more efficient runner. If you’re new to running, you shouldn’t train in a fully fasted state because it can suppress your immune system if your body isn’t properly adjusted yet.
#21 Call On Caffeine
After making changes to your nutrition and diet, you can then decide if taking supplements would be beneficial. The best supplements for runners are those that help to delay the onset of fatigue, such as caffeine. The coffee you drink in the morning has an active ingredient that is one of the most reliable endurance supplements. Caffeine leads to being able to perform at a high intensity for a longer period of time, as well as making it seem like less effort is required to do physical tasks. In other words, if you want to maintain your performance level, you need to keep your intensity up.
To get a caffeine boost for your run, you can either take gels or sports drinks containing caffeine, or stick with your morning coffee. We should mention that caffeine can make you need to use the restroom, even though it’s a possible side effect of taking it before a run. Rather badly. Before race day, make sure to try your caffeine supplements to ensure you won’t have to unexpectedly use the bathroom and ruin your chance at a personal best.
#22 Eat Your Greens (And Reds, Purples And Yellows)
Although runners are mostly concerned with avoiding injury, illness can also be a roadblock to training, especially if you’re trying to train for a marathon during the winter. You should eat at least five portions of fruit and vegetables a day. Try to eat a variety of colors to make sure your body gets the nutrients it needs to stay healthy during a demanding training plan.
CROSS-TRAINING
Although running is your main mode of exercise, you shouldn’t neglect other forms of exercise. Due to the high-impact that running has on your body, it is important to focus on strengthening your legs and core muscles to avoid injury. Other forms of cardio can help improve your fitness level while being easier on your body.
#23 Strengthen Your Legs And Core
It is beneficial for runners to include strength workouts in their training schedule, as this will make their legs stronger, faster, and more resilient. You don’t need to put in a lot of time at the gym to see results. Just doing four circuits of this bodyweight workout a couple of times a week will give you great results.
RECOVERY
It doesn’t matter how long you’ve been running or how good you are at it, you should always take advantage of rest days and recovery sessions. All of the effort you put into your training sessions will only pay off if you give your body the time it needs to recover. If you don’t take the time to warm down properly after each run and rest, you will become fatigued, which can lead to injury and not being able to run.
#24 Take Rest Days Seriously
You will start wanting to run on the days you are not scheduled to train once you get used to running. You should take at least one day off each week to let your body recover. If you continue to skip your rest days, you will eventually become too tired to continue working out and you may get injured.
If you’re looking to take a rest day, it’s important to not only take a break from running, but from all forms of exercise. Doing stretching and mobility work on the same day as you run is best, so that you can have a complete day of rest on another day. Don’t strength train on your rest day. If you have to do something, make it an easy foam roll or a very gentle cross-training session on a bike or in the pool.
If you are getting close to a race that you are training for, it becomes even more important to have days where you rest. It is beneficial to plan your race week in a way that allows you to maximize your recovery time and gives you time to rest your feet. Although it may be difficult to see the advantages of taking days off from running when compared to the feeling of accomplishment after a difficult run, it is just as important to let the body recover as the training itself if you want to improve your running.
#25 Get More Sleep
It is possible to get faster while lying in bed. Sleep is Grantham’s number one recommendation when it comes to resting and recovering from training. “Sleep is when your body really gets to adapt to the physical and mental demands of training,” says Grantham. ” If you don’t get enough sleep, you’ll have a hard time performing well. This can happen after just one bad night’s sleep, or if you don’t get enough sleep over a long period of time. Try to get at least seven hours of sleep every night, preferably eight or nine hours. If you don’t, you might end up sleep-deprived, which would negatively affect your performance.
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