Beginners Guide To Running

by | Nov 29, 2020 | Fitness Guides

As easy as running seems to be, it certainly isn’t, especially for beginners or people who have been inactive for a while. With running, you begin where you are, not where you think you should be because going faster than you are ready for can cause injuries. It is crucial to take the necessary precautions to keep your body safe and free from injury during your running exercises. Here is the Beginners Guide To Running.

Why is Running Important? Beginners Guide To Running.


Running is a free, beneficial, mainstream exercise that is impactful for burning calories, and you can do it anywhere. Running helps reduce the risks of certain long-term illnesses like stroke, heart disease, and type 2 diabetes and boost your mood. If you have been inactive for some time, you must start building your fitness levels gently as you advance to running.

Most people who engage in physical activities do so for the sport’s physical, mental, and social benefits. Running has a low bar of entry, and you don’t need a lot of special equipment for it. Running is a great and efficient way to achieve aerobic fitness and an excellent strategy for weight loss.

It is an excellent form of social interaction, especially if you run on trails with other people. It is a sport that brings people together and a great way to spend quality time with your family. Running is a great way for you to build cardiovascular endurance and burn calories. It also aids in improving your mental toughness due to exposure to nature if you are an outdoor runner. 

Running is a form of stress relief and can help boost your mood. Besides, it offers health benefits such as increased lung capacity, lowered cholesterol levels, decreased osteoporosis risk, and improved energy and metabolism.

How to Start Out Running as a Beginner


Running has a low bar of entry, and you don’t need a lot of special equipment for it. All you need to start is a good pair of running shoes and the willingness to begin. Running seems so simple to some people, but I find it necessary to take this sport seriously for enjoyment and training purposes. 

Running requires easing into, especially if you have been inactive for a while. You need to ease yourself into running and slowly pick up the pace and distance. Running can be brutal masochism and a blissful solitude at the same time, depending on how you do it.

Running: A Beginner’s Guide


Running requires easing into, especially if you have been inactive for a while. Take it step by step, then slowly pick up the pace and distance. Here’s how you can get started.


Get Medical Clearance.


It is crucial to get a medical clearance and check-up done, especially if you have been sedentary for more than one year. I recommend getting medical approval, which is necessary to get a doctor’s insight, advice, and precautions for your new exercise habit. 


It is essential to get cleared, especially if you take medication, have an injury, or manage a medical condition for any particular guidelines you need to follow. If you have diabetes, you must carry a snack, and if you are battling with blood pressure, you need a heart rate watch for monitoring intensity levels. 

Invest in The Right Sporting Attire and Gear


It is imperative to have the right gear for running, which has to be comfortable and functional. It would be best to have a pair of running shoes perfect for your running style and foot. As you advance, you can get technical gear to facilitate your exercises, such as running tops and shorts or tights made with comfortable and lightweight fibers. 


As much as these garments and attire aren’t a must when running, they help you stay comfortable and dry during your workout.

Safety First!


Take the required precautions to keep your body free and safe from injury by doing a warm-up exercise before you start running. In my perspective, it is essential to enjoy your running experience while avoiding injuries at all costs. As such, begin your runs with a 5 minute gentle warm up by marching on the spot, climbing stairs, knee lifts, quick walking, or side-stepping, whichever feels more comfortable. 


You can walk or jog for a few minutes to increase your intensity and transit into running. If you are a beginner running on roads, it’s essential to follow the running safety advice such as running against traffic and carrying some form of identification. 


In case there is an accident or such an event, it will be easier for anyone to identify you. If you have more safety concerns, you can start by running with a friend or with someone with the same level of ability as you for encouragement.

Planning and Staying Flexible Helps


You can keep a diary to help take notes of your daily runs and routines, including your route, weather conditions, and distance covered. If you are a beginner, have a plan with a set of goals and find a place for your working out. Map a safe and scenic spot, and if possible, traffic-free to avoid risking accidents.

Tracking your routine is very important as a beginner because it helps identify the areas that need improvement. It also motivates you to do better the next time and work on keeping your track record up. When you keep track of your progress, it is easy for you to develop your skills because you will reference your workouts and running sessions.

Use The Run/Walk Method to Make It Manageable.


As a beginner, you should start your running program using walking and running intervals interchangeably. Moreover, this helps in building endurance and minimizing stress on joints. As you get more comfortable, you can switch to running, as long as you make it manageable by keeping a conversational and relaxed pace.


Add Variety To Keep Running Fun


The best way to ensure any physical activity’s success is to have fun and enjoy doing it, and running is no different. As a beginner, it is important to keep your running interesting by changing your running route once in a while. It would help if you varied the places, distances, paces, and routes you cover when running. 

Running is a great way to get fit, feel better and healthy, and develop new relationships with other runners. It does not have to be hard or strenuous. As long as you are willing and ready to ease into it, you enjoy your exercises.

Read more: 10 Best Rowing Machines for Home Gym


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