An excellent method of preventing diseases, improving physical and mental health, and attaining overall well-being is running. The requirements for the set-up is fairly simple and the start-up costs are quite low.
It is noteworthy to mention that running as a form of exercise should not be excluded from anyone’s life irrespective of his or her age.
It is a beginner’s guide to running and aims to ensure that any first timers will not have to go through all the unnecessary struggles of it.
Let’s begin understanding how to start running!
Why Running Is Good For You
It has become evident that running is healthy both to the physical and mental well-being of individuals.
Here are some reasons why:
Helps You Stay Fit: Running builds your muscles and at the same time ensures that your weight is regulated to a healthy standard.
Good for Your Heart: It conditions your heart and makes it strong because it is one of the activities that help in the effective circulation of blood in the human body.
Makes You Happy: It’s enjoyable to run, fresh chemicals are released in your brain and produce that ‘feel good factor,’ and you are glad you did it, less stressed.
What You Need to Start Running
Before you start running, you need a few things:
Running Shoes: Appropriate footwear appropriately reduces the risk of foot injuries & makes it easier to run.
Comfortable Clothes: Ensure you wear loose fitting clothing and dress lightly so that your body can be able to freely breathe through your skin.
Water Bottle: Try to drink water before and after running; this helps the body to be full of energy to face the rest of the day. [1]
How To Start Running | A Step By Step Guide
Starting to run is easy if you follow these steps:
1- Begin with Walking
Thus, it is suggested to start with the preliminary walking for several minutes. This is useful in warming up muscles and preparing the body for the exercise, which is running in this case. You could perhaps attempt to walk for 5 to 10 minutes.
2- Mix Running and Walking
When you are well warmed up, begin jogging for some time, then you walk for some time again.
For example, you can go for a Jog for one minute and then take a slow walk for two minutes. Do this for about twenty minutes.
3- Increase Running Time
Gradually progress to a higher time of running to build up stamina and endurance of the body.
Every week I attempt to run more distances and walk lesser distances than the previous week. This will assist your body to familiarize with running which is a great workout.
4- Find a Comfortable Place
Diminish your speed to an amount that is bearable. Ideally, you should be able to speak as you move around during the race. If you are threatened with shortness of breath, rest or walk around.
5- Listen to Your Body
Take note of other physical signs in your body. If you have pain, go on the spot and stop running or walking.
Very important to prevent injuries through techniques such as, do not overdo it, go to your place.
Tips for Beginner Runners
Here are some tips to help you enjoy running and stay motivated:
Set Small Goals
It is beneficial for patients to set minor objectives, for instance, to run but not more than 10 minutes continuously.
These are goals that you will be better off aiming for and certainly, attaining them will make you happy and maintain your zeal.
Run with a Friend
It is even more enjoyable when you have a companion, especially for the people who like to run.
They allow you to talk to each other and encourage each other when running.
Choose the Right Time
Choose a time of the day that would be most convenient. There are those people who will prefer morning jogging while there are others that prefer evening jogging. Discover what is most comfortable to you.
Stay Hydrated
Make sure to drink water prior to the run, in the middle of the run, and after the run. Through adequate water intake, the body is very effective and requires short recovery espousing the truth in the phrase ‘form is temporary, class is permanent’.
Wear the Right Gear
It is a plus to wear appropriate shoes and clothes especially during a sports event like a marathon. Spend money on gears that are mechanistically suitable for running.
Use a Running App
Launched apps can monitor the progress made and encourage one to continue making the changes.
They can display the distance as well as the speed at which one has been running, which can assist in setting goals.
Benefits of Running
Running has many benefits that can improve your life:Running has many benefits that can improve your life:
Boosts Energy: You will find that through running there is increased energy which makes you erhanced your level of alertness.
Improves Sleep: Jogging can assist you to be able to sleep better during the night.
Strengthens Bones: Running is considered a weight bearing exercise, which will assist you to maintain your bones healthy.
Enhances Mood: Running releases endorphins that are chemicals that give one a feel of happiness and relieves him/her from anxiety.
Supports Weight Loss: Running is a form of exercise that demands calories hence if you incorporate it into your routine you will be able to lose weight or maintain a good weight.
Common Mistakes to Avoid
As a beginner, try to avoid these common mistakes:
Running Too Fast
If you run too fast, you get tired faster and are likely to sustain an injury when exercising. Begin easy and then try tolerating that speed, this will help in jogging to restart the heartbeat.
Skipping Warm-Up and Cool-Down
Duration of warm up and cool down should not be forgotten while jogging or running. This avoids pain and makes muscles feel relaxed.
Not Resting Enough
Rest days are important. The muscles and all the other body parts need some time to rest and build up some energy as well. Do not forget to put some rest days in your running schedule.
Wearing the Wrong Shoes
Said another way, uncomfortable and hurt-causing shoes result from the use of improper shoes. Always ensure that you use the right shoes for running and make sure that they fit you in the right manner. [2]
Healthinpedia last words
Beginning to run may be encouraging to an individual. This reduces your health problems, makes you happy and energetic.
Adherence to the above steps and incorporating the tips can help a person running safely and with enjoyment.
Always acknowledge the signs that your body is telling you, always put into practice shorter goals, and also ensure you are motivated.
Happy running!
Source:
How to start running. (n.d.). REI.
The Runner’s World Editors. (2024, April 24). How to start running today. Runner’s World.