Do you know how to start with Running?
Have you decided to run lately to eliminate those extra kilos?
Are you a new runner and finding it difficult to run?
Or, have you started running but are not able to continue with it?
Well, in this guide you will get to know all the small details that will encourage you to start with your running properly.
8 Most Effective tips on How to Start with Running
It is common to feel excited on day one of your running, however, a small break is required to keep your body going. Do not plan to cover the entire distance in one go. Chunk it down in small intervals and give yourself some time to catch a breath.
Gradually, you could lengthen your distance and alter between by 2 minutes of jogging and 2 minutes of walking. Try to increase your distance and reduce your interval time by 1 minute till the time you can run the entire distance at a stretch.
Do not Run too Fast at First
Beginners who run too first on the very first day can meet with injuries, pain, frustration, and even exertion which put their morale down. Hence, it is advisable to start running at a moderate pace, maintain the same pace to cover the entire distance.
Runners should give their body the time since, it requires to get used to the new demands to achieve long-term success.
Related Post: Walking Vs Running Vs Cycling
Give your Body the Time to Recover
Try to go on running every alternative day to let this heal from the previous day’s injury. Let it adapt to the new cardiovascular system and prepare the muscles and bones for the next day’s run. Following this tip can help a runner in avoiding injuries & to achieve the training effect.
Start with Shorter Steps– How to Start with Running
Few beginners do not know the right technique of running and make it look harder than it is. Our body needs the right coordination to perform complex movements while walking distances. Start running in a relaxed and great form.
Try to take short and easy steps rather than taking the longer ones as they will work as brakes in slowing your forward momentum.
Choose the Correct Surface
Choosing the right surface is of utmost importance for a beginner to run. Also, it depends on the workout, a person is up to. In most cases, a mix of different surfaces can be a great option.
- Asphalt Pavement– It is considered the best surface for running as there is very little danger of turning the ankle. However, this surface does not provide any cushion to your steps and hence is suitable only for the light runners.
- Forest/Park- Generally, a forest or a park floor provides the best cushion, however, the risk for injuries can be increased because of the roots, rocks, or bumps.
- Sandy surface- This surface can be the best for training your muscles and lifting your feet.
- Treadmill- This can be used all year round as it gives a good cushion to your feet. You have to alter your form as the belt of the treadmill is beneath your feet.
Related Post: 10 most effective benefits of Running
Take a Break during side Stitches
It is strongly recommended not to consume anything solid at least 2 hours before your workout and only drink in small quantities. In case of a side stitch, take a break and walk. Breathe and press the side that hurts with your hands gently. Start running again once the pain has gone completely.
Take good care of your body
Running requires the use of your complete body. To run properly a strong, healthy, and stable core is needed. Give complete rest to your muscles so that they can be in good shape when you are running. This may help in keeping distance from injuries and prevents overuse of your body. Take strength training for better running performance.
Try different types of sports as it reduces stress on your feet, joints and spine. It not only keeps you entertained but also keeps your love for running alive.
Frequently Asked Questions- How to Start with Running?
There are many benefits of Running. Few important ones are given below.
It is inexpensive as it does not require any fancy equipment.
Great for Weight Loss.
One can run alone or together in a Group.
It can lead to high lung capacity, increase metabolism, lower cholesterol levels, and increase energy and decrease the risk of osteoporosis.
A beginner should run on alternative days or no more than 2-3 times a week so that the body can get used to the activity. To give time to your muscles and joints to recover, do not run on consecutive days. Start running with 20-30 minutes in the beginning, and gradually increase your run time.
Cover only the distance that you easily can in the initial 20-30 minutes of run. However, you can eventually increase this distance after a few weeks.