Want to start running? If you’re just starting out and aren’t quite sure what you’re doing, that’s perfectly normal. You’ve come to the right place. This guide will show you how to start running as a beginner, from someone who is very experienced in running.
Are You Healthy Enough?
Before you begin running, it is important to call your doctor and find out if you are healthy enough to do so.
The following are especially good reasons to exercise: being overweight, pregnant, having health issues (high blood pressure, diabetes, etc.), being a current or former smoker, having a family history of heart disease, feeling dizzy or faint, having heart issues, being sedentary for over a year, being over 65, or having chest pain.
You should talk to your doctor about your fitness goals to make sure that you are healthy enough to exercise and to see if there are any potential health issues that you should be aware of. Running may either make your health condition worse or better. Do you have any injuries from the past few years that could become worse?
If you’re hoping to lose weight by running, tell your doctor about it. They may have some helpful tips and advice.
If you’re out of shape and haven’t been to the doctor in a while, you should get a checkup before you start running.
Why Do You Want to Run?
It can be helpful to think about the reasons you want to start running before you begin your running routine. This can help you stay motivated and keep going when it gets tough. New runners sometimes get frustrated because they don’t see progress right away.
Don’t despair!
Remember your original motivation for running and keep working towards that goal.
Some common goals for beginner runners include:
- Running regularly (three times a week)
- Setting goals for specific distances
- Run a 5k or 10k
- Lose weight
- Run with friends
- Run for charity
- Run a 12-minute mile
Overall Benefits of Running
Some people start running to experience the many physical, mental, and emotional benefits it provides. So what are these benefits?
The “runner’s high” has been shown to have scientific benefits and makes runners happier. Around 30 minutes of walking, running, or a combination of the two can improve your mood. This can also help improve mental state, especially when it is combined with meditation. You can add meditation to your routine by doing it before or after your workout.
Do you have trouble studying or remembering formulas for the big test? If you want to keep your mind sharp, take up running. It’s been shown to bolster neuron reserves in the brain responsible for cognition and memory. In addition, running on a regular basis can cause the hippocampus to grow in size. This is the area of the brain that is responsible for processing verbal information and other types of learning.
Running helps heart function overall. The study found that marathon runners have healthier habits that reduce the risk of cardiovascular disease. The American Heart Association says that 150 minutes of brisk activity can keep your blood pressure at a healthy range for your age.
” The National Cancer Institute has said that there is a strong link between being physically active and having a reduced risk of colon and breast cancer. There is a reduced risk of developing cancer for those who are physically active, this includes cancers of the prostate, lung, and uterus.
You only need to run 50 minutes a week to receive the health benefits.
You don’t need to run long-distance marathons or spend hours every day exercising to see health benefits. Just 50 minutes per week of moderate-intensity physical activity can increase your overall health, according to an analysis published in the Mayo Clinic Proceedings.
Running Basics
Think about the basics of running, such as form and breathing, when you first start. If you start practicing good habits now, it will help you achieve success in the future.
Form
If you are a beginner, it is a good idea to think about running with proper form. You can decrease the chance of injury by starting out with good habits.
When you start to run, you should remain upright, look straight ahead, and keep your shoulders open. You should think about your core while you are running because it should be strong and stable.
Your arms should be set at 90 degrees or less, relaxed, and they should reflexively come forward. Put your hand on your chest, and have your foot land under it. You will want to keep your hands relaxed and your torso slightly forward when you are running. This will help you to lean into the run so that you can maintain your speed and endurance.
Your knees should line up with the middle of your feet, and your full foot should touch the ground with each step.
Breathing
Breathing is an important part of your form. Proper breathing helps you run more efficiently. Breathing properly can help keep you feeling comfortable, reduce your risk of injury, and lower the amount of stress on your body.
In order to get enough oxygen to your muscles while you are running, it is important to breathe properly. It is necessary to breathe through your mouth. You can breathe through your nose as well as your mouth, but it’s better to breathe through your mouth.
Belly breathing is a type of breathing where you breath from your diaphragm.
Foot strikes are the impact of your foot hitting the ground while you are running. If you exhale on the same foot that your foot strikes the ground, it can help you breathe rhythmically, which reduces stress on your body.
Run at a pace that allows you to speak in full sentences.
Make Some Goals
Congrats on finishing your first run! Now what are you going to do? What goals do you have in mind? Your goals should be specific, measurable, achievable, realistic, and time-related.
A few common beginning runner goals include:
- Running non-stop
- A specific distance
- Run a personal best
- Enter a run for charity
- Run regularly
Preparations
There are different ways to approach running as a method of getting fit and losing weight. Many runners who are new to the sport fail to run with proper form or to wear the right gear, and as a result, they have a lot of difficulty. The most mistakes are made in the early stages.
Get A Check-Up
If you are not sure, you should ask your doctor before you start a running program. Although you may not have any symptoms, there is always the chance that there are underlying health problems.
If you are unsure about starting to run, this guide provides a good checklist. You might not know you have cardiovascular disease, but it could still put you at a greater risk for having a heart attack. If you plan on starting a new exercise routine, it’s a good idea to schedule a check-up with your doctor first.
Do Something About Those Wobbly Legs
Exercise is difficult if you haven’t done it in a while. Although running is a natural movement, most adults spend a lot of time sitting down. This lack of activity can cause legs muscles to weaken, making it difficult to run.
New runners should start with a walking plan. Before you start running, try walking a few miles every day.
Lose Weight First
Okay, I know, you’re starting running to lose weight! Although running when you have a lot of weight to lose is difficult, it is a good way to lose weight and is less stressful on your joints.
If you’re looking to lose weight, it might be better to start with a walking plan and make a concerted effort to eat healthier.
Losing weight is 80% about what you eat. I am in favor of exercising more, and I believe that exercise can help you stay on track with your weight loss plans. The truth is that you cannot run away from your diet.
That’s why not all runners are super slim! To lose weight, you need to combine exercise with making healthier food choices, like cutting back on sugar and junk food, or trying a plant-based diet.
Invest In A Good Pair Of Running Shoes
You do not need special clothing to run, but you do need good running shoes. You may be surprised by the science behind choosing the right running shoe, and you may start to worry about your running gait.
Even though you are a beginner, it is still important to listen to what the experts have to say. However, keep in mind that your running style will most likely change as your muscles get stronger over the next few months and years.
Your First Run
There’s no easy way to say this – your first run is going to hurt. You can ease into running by following a walking plan, preparing yourself mentally and physically, but that first run is still going to be tough.
Don’t focus on how long it takes or how fast you’re going. Start by walking, and if you need a break, take one. Run at a pace that you can sustain a conversation at. Your running pace should be such that you are still able to hold a conversation. If you can’t, then you are probably running too fast.
Warm Up First
Warming up before you start running is always important.
Find Your Running Form
The wrong way is with your head down, your shoulders rounded, and your feet slapping the ground. Running with your head down, your shoulders rounded, and your feet slapping the ground is the wrong way to run. As small children, we run naturally with good form. Many adults have poor posture due to years of sitting and standing in incorrect positions. Furthermore, new runners often lack proper running form and have various bad habits that can lead to injuries.
Don’t Be Afraid To Walk
It’s your first run. The start of your running journey. Be kind to your body. Taking walking breaks is definitely allowed.
The run-walk method involves running for a certain amount of time and then walking for a certain amount of time. This allows you to catch your breath, get your pulse rate under control, and give your joints and muscles a break.
Try To Breathe From Your Gut
New runners often have the hardest time learning how to breathe. If you want to make it easier to breathe, you should focus on breathing from your diaphragm upwards with long, slow, deep breaths.
The First Few Weeks
The hardest part of starting to run is sticking with it through the first few weeks. The key to success with running is finding a routine that works for you and sticking to it. Try to run at the same time each day or week so that it becomes a habit. You need to survive until running starts to feel easier and fun.
Don’t Try And Run Too Fast
Before you start running faster, run a few times at your goal distance. You don’t need to run the entire distance. When starting out, most runners find that it’s best to alternate between running and walking.
If you used to compete in sports in school, I know it’s hard to slow down now. Try to imagine that you have just completed a demanding session on the track, and you are now going for a lap to cool down.
Yes, that slow!
If you want to keep running, you need to put in the effort during your first few weeks, and then you can start to increase how often you run. If you go from not being active to suddenly being very active, you might get injured.
Aim To Run Three Days A Week
If you want to make running a habit, you need to do it regularly. People who only run a few times a week are more likely to give up.
Regular runs will help you build good running fitness. Many runners find it helpful to run early in the morning or during a lunch break. You will need to maintain your new running routine in order to keep up with it. These tips will help your running motivation…
while some people may run every day, others find that they require days of rest. Try to find time for active rest, where you can still do some physical activity like walking, cycling, or swimming. Try running 20 minutes a day
Becoming A Runner
Hopefully, by now, you’ve got the running bug! The goal is to keep the habit going for the next 3 weeks. If you don’t want to lose the progress you’ve made, you’ll need to find a way to stay motivated and on track.
Slowly Build Your Weekly Mileage
Too much too soon will lead to injury. The goal is to gradually increase your weekly mileage and the distance of your longest run. Only increase your mileage by 10% each week to prevent injuries.
Start Running With A Buddy
Having a running buddy who can hold you accountable is a great way to stay motivated. You will disappoint your running partner if you do not show up for your run.
You could sign up for a virtual challenge as an alternative.
Final Thoughts
If you’re looking for a fun and active hobby, look no further than running! Running can be done anywhere, making it a convenient pastime. To start running, you need to buy the right shoes, get the right gear, and then go for a run. Pay attention to your form and practice proper breathing techniques. Within time, these will become second nature to you.
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