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Have you decided to go running regularly? This activity is perfect for taking control over your health and start getting into shape for the summer. Regardless of your current fitness level, backgrounds and age, these tips can provide some useful guidelines for you. Before lacing up your shoes, check these out.

10 Running tips for beginners

#1 Run easy and take short steps

One of the biggest challenges of running is technique. Many beginners waste a lot of energy and make jogging harder than it has to be. Running relaxed with good form and taking short, easy steps leads to a more effective run than long, powerful strides. Too long steps act as a brake and they slow your forward momentum.

step length

#2 Start with running intervalls

As a beginner, you shouldn’t run the entire distance in one go. You should rather break it down into shorter intervals and walk between those to recover a little. After some time, you can start lengthening the running sections and reducing the walking. Begin with 2 minutes of jogging and 2 minutes of walking, then increase your running intervals by one minute per workout. Keep doing this until you can run the entire distance at a stretch without having to walk.

intervall

#3 Choose the right surface

The kind of surface you should be running on depends on the particular workout.

  • Running on pavement is ideal for fast running, since the chance of turning your ankle is very little. However, it’s putting more pressure on your joints. Therefore, this surface is only ideal for very light runners with good form.
  • A forest or park floor is soft and provides excellent cushioning. However, roots, rocks and bumps increase the chance of injury.
  • A sandy surface trains your muscles and makes you lift your feet. But it’s easy to overwork your calf muscles if choosing this option.
  • Tartan is springy. It’s not perfect, either: it puts a lot of stress on your Achilles tendon.
  • The treadmill provides good cushioning. However, because of the belt moving beneath your feet, this requires you to alter your form.

The ideal surface for you also depends on the characteristics of your body, if you have any injuries, etc. If running on a certain surface causes you any pain, you should consider contacting a doctor instead of experimenting.

surface

#4 Make sure to cross train

Your heart needs variety, while different types of sports reduces the stress placed by running on your joints and spine, too. Another benefit: it keeps you from getting bored by providing variety and new challenges.

gym

#5 Your body needs time to recover

Being excited for the next run and not wanting to stop is perfectly fine. It’s the runner’s high you’re feeling and can get you far. But when beginning to run (again) you should wait a day before attempting the next workout. Moving step by step is key here, too. Your body needs to recover from the first running session and prepare your muscles and bones for the next run. Besides, the new demands on the cardiovascular system is something that your body needs to get used to. Running one day and resting the next day is a simple plan, which helps beginners achieve the greatest training effect and avoid overuse injuries.

recover

#6 Hydrate your body

Water helps the body to remove toxins, in particular from the digestive tract. It suppresses the appetite naturally and helps the body metabolize stored fat. A decrease in water intake causes fat deposits to increase, while drinking more can reduce that. Water is essential for proper circulation in the body, provides you energy by utilizing stored fat for it.


Check the Top 10 Health Reasons To Drink More Water in order to convince yourself that you need those extra glasses of water.


hydrate

#7 Keep your calories in balance

Once you start running, it’s important to eat accordingly. Staying energized and keeping out the extras that make you feel sluggish is neccessary for the expected experience and results. At each meal:

  • 50% of your calories should come from healthy complex carbohydrates: fruit, vegetables, whole grains
  • 25% of your calories should come from heart-healthy unsaturated fats: avocados, nuts, seeds, olive oil
  • other 25% of your calories should come from sources of lean protein: soy, fish, lean poultry, eggs, beans

Running burns calories, which causes your body being hungry. Many new runners gain weight rather than losing weight, surprisingly. If you want to avoid getting into such a dilemma, try working out for 30 minutes instead of 60. This will still get you in shape and burn some calories, but won’t make you starve for more food.

eating

#8 Take care of your body

Running is a full-body workout. In order to run tall, you need a strong, healthy, stable core. In order to run light on your feet your muscles also need to be in good shape. What’s more, overuse and compensation injuries can be prevented by a well-conditioned body. This is why regular strength training can make your running performance better. Don’t push it too hard and put too much pressure on your body. Go ahead step by step and the results will come.

nature

#9 Train your brain & plan

It can be hard to get out the door at first, but after a few weeks, you’ll get the hang of it and begin to believe that the whole idea is pure greatness. Relying on willpower alone probably won’t work, though. Listening to certain music, picking the most convenient time to work out and coming up with some rewards  might help.

Running is a sport for your brain, too. Create a prerun routine to cue your body and mind that it’s time to go. One key element of improvement is to follow a realistic plan instead of simply winging it. This can ensure you are not pushing yourself too fast, and not coming up with excuses not to go running, either. This also helps you to stay focused and keep your determination.

You might want to ask a professional to give you some guidance on this topic to make sure you’re doing everything in a healthy and effective way and working towards the expected results.

planning

#10 Be patient

Keep in mind that most of the expected results will come if you’re consistent, since it takes time to condition your muscles, ligaments and tendons. Many of the positive changes that are happening when you start exercising you won’t see in the mirror, however, they exist. When you’re not patient, you risk doing too much too soon and getting injured. Just keep going and the results will come for sure.

mirror

Summary

In order to have the best running experience you should also pay attention to get enough sleep, do warm up, stretching and cool down exercises, wear quality running shoes and clothes. There are other details you might want to take care of, such as purchasing a timing device, counting your calorie work or coming up with a personal motivating factor that helps you work hard.

Take the tips above, make running a part of your daily schedule, and get ready for runner’s high, race-day excitement and a new sense of confidence. Enjoy! 😉

 

Sources, related articles:

https://www.runtastic.com/blog/en/8-extremely-useful-running-tips-for-beginners/

https://www.theguardian.com/lifeandstyle/2017/aug/14/running-beginners-10-tips-parkrun-exercise-run-jog-5k

https://www.runnersworld.com/the-starting-line/start-running

http://www.superskinnyme.com/running_program.html

https://www.nytimes.com/guides/well/how-to-start-running

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