Running is a great way to get in shape, improve health, and feel great. If running is not something you’ve tried before it is important to start off slow in order to avoid injury and risk losing interest. Maintaining regular running workouts can result in weight loss, better health, increased energy, and the joy of a new sport.
Here’s a quick beginners guide to running:
Get A Great Pair of Running Shoes
The clothes you wear while running are not nearly as important as having the right running shoes. As long as the running attire is weather-appropriate, runners should wear what is most comfortable. However, when it comes to running, do not pull out an old pair of sneakers to wear on the run. Having a well-fitted and comfortable running shoe will reduce the chances of injury. Consider going to a running specialty store to get fitted for the right shoe.
Stretch Before You Start Running
Before heading out for a run, it is important to stretch. Stretching will keep muscles loose and help to avoid injury. Develop a stretching routine that will be completed before going out for a run. About ten minutes of stretching prior to a run is essential for reducing muscle-related injuries.
Stretching the correct way for running is as important as stretching itself. Do not extend the stretch too quickly as injury can occur. Gently stretch and hold each stretch for about thirty seconds. Over time, the stretching routine will become easier and even more enjoyable!
It is important not to push the workout to any extreme. Starting slow and building strength and endurance may take some time but will be worth the effort. By overexerting in the beginning, new runners run the risk of injury, overly sore muscles, and quickly losing interest. Expectations should be realistic in the beginning. The first few runs should not exceed one mile or fifteen minutes but if that takes too much effort, only do what you can.
Running a mile or so the first week should get easier as the second week approaches. Take a day or two off from running during each week, but replace the time with another exercise that is enjoyable. Taking too much time off from running or any other workout routine will make it harder to get back into it after the break.
When the initial distance starts to get easier, it is time to add another five minutes to the run. Add time or distance in small increments to build up endurance. Run the new distance at least three times before increasing the running time. Some people may want to run the extended distance for up to two weeks before making the next adjustment.
Set Goals To Stay Motivated
Running can be extremely enjoyable and allow for time to take pleasure in the outdoors while improving one’s health and even losing weight. Set small goals that are achievable to keep motivation high. If a goal is to lose weight, keep in mind that muscle mass may increase so the scale may not reflect the health benefits achieved. Be aware of increased energy, better fitting clothes, and a sense of achievement.
Some people experience a “runner’s high” and find running time to be peaceful and invigorating. Ensure you take extra precautions like proper stretching and wearing the right running shoes to decrease the chance of injury. You can also keep your motivation up by listening to health-based podcasts. Be sure to stick to the new running workout for at least three months to experience the real benefits of this healthy workout.
Shop Must-Have Beginner Running Sneakers
1. New Balance Women’s Fresh Foam Roav V1 Sneaker
2. Brooks Women’s Ravenna 11
3. Brooks Women’s Glycerin 18
4. Nike Women’s Revolution 5 Running Shoe
5. adidas Women’s Edge Lux 4 Running Shoe
6. New Balance Women’s Dynasoft Nitrel V4 Trail Running Shoe
7. Nike Women’s Running Shoes
8. Under Armour Women’s Surge 2 Running Shoe