If you’re interested in getting started with running, there may be a lot of confusion and overwhelming emotions regarding just how you get started. If you think that you can just put on some sneakers and let your feet hit the pavement, think again. Technically, it can be as simple as that, but you can put more thought into your reasons for running.
There are specific things to consider, such as what goals you hope to achieve, the best thing to wear, and how you wish to progress when you run. Below is an excellent guide to help beginners who are running for exercise and overall health.
Determine Your Motivation
There are many reasons why people take up running, as this type of exercise can provide many benefits. To stick to the activity, though, the best thing you can do for yourself is establishing why you are doing it. So, if running matters to you, you should identify your goals, which will help you work harder and put in the effort to reach them.
If you’re stuck on knowing what your objectives are for running, some suggestions might be:
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- You ultimately want to run and complete a 5K or a marathon
- You want to increase your energy and stamina
- You need some kind of outlet for stress or anxiety
- You want to get outside more and move your body
Whatever your reasons are, it can help if you write them down or say them to yourself each time you run. Keeping your goals at the forefront of your mind will set the path to your achievement. Don’t set yourself up for just one purpose, either – feel free to write down as many goals that you hope to succeed in reaching.
Setting The Pace
Your next step would be looking at how you want to set your pace and your distance when you run. Again, there are many factors that you will have to examine, which include:
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- Your athletic ability and history – if you are already an athlete or just starting as a beginner runner- should help you set your initial distance and pace, which you can gradually increase as you build your stamina.
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- Your health – if you have any chronic illnesses or injuries, you must take this into account when you set your pace.
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- Your current fitness level – along with your ability, if you have already been exercising frequently or haven’t exercised yet at all will play a role in how you set your initial pace and distance.
Even if you feel that you are in great shape and can handle longer distances or bouts of running, it is best to start with a slower distance and pace for yourself. It’s much easier to build them up than set yourself up too high and can’t reach them. You do not want to sabotage yourself from the beginning. Otherwise, you are likely to feel discouraged and give up before you’ve even truly begun.
If you start running and pushing yourself too hard, your body accumulates lactic acid, and your lungs won’t be able to sustain themselves with how fast you are running. As a result, you will feel breathless and slow down more quickly because you tire faster.
Start With Intervals of Running & Walking
A great tactic to utilize when starting with running is to do run-walk intervals. Pick a slower pace to start with your run, and maybe just run for a minute, then stop running and walk for a minute. Then, do your run again for a minute, and then walk. Your body will become accustomed to running, and you won’t get fatigued too fast.
Once you feel that your body has adjusted to this interval, you can increase your running and walking to two minutes and keep your walk to just one minute. Then, once you are sure that becomes easy, you can increase the running interval again until you can eventually remove the minute of walking entirely.
In terms of how far you should go when starting out, maybe just to start, you could do a half-mile with the running/walking intervals and eventually work your way up to a mile and more prolonged. If you feel more athletically inclined when running, you could start right at one mile and then increase your distance from there. Take your running just one day at a time, or only a few times a week until you can build up to running every day.
Get Decent Running Gear
Another aspect of running that beginners overlook is what you are wearing. You don’t need any equipment, but you should wear proper apparel to comfortable running strides.
Consider investing in some lightweight clothing with moisture-wicking for sweat and fashionable compression socks to support your feet, as well as what sneakers will best suit your feet to keep them supported. You might also want to include layers with your activewear, like zippered shirts and sweatshirts you can easily remove as you go.
Even if it is colder outside, remember that you will build heat in your body as you move, so you still might want to wear something lightweight and breathable. A decent rule of thumb is to dress as though the weather is 10 degrees warmer than it is currently.
Don’t feel as though you have to buy a bunch of new clothes and shoes; you do not need to get unique gear when you start running. But, as you progress in your running journey, it can be helpful to be as comfortable as possible.
The shoes you wear will depend on your stride. If you are able, have your stride checked with a professional at a running gear store, so they can help to recommend what types of shoes will work best for you. If you don’t have this sort of access, look for reviews and shoes that have average amounts of arch support and cushioning you think necessary for your feet. Then, once you have been running a while, you will feel what shoes suit your feet best.
Other Helpful Runner’s Tips
You should feel more equipped now to start your running journey. Some other things you need to take into account when you are running include:
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- Warming up – don’t skip the warmup, as it is important to get your muscles ready for exercise and increase oxygen throughout your body. Do some simple movements and stretches, or even start with some walking before you get into the run. Since your legs will get worked, think about doing some squats and lunges.
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- Wear sunscreen – even if it’s cooler or cold out, don’t forget to wear your sunscreen, as the UV rays can still cause you to get a sunburn.
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- Add reflective gear – if you are running in the early mornings or evenings, you should wear bright clothing. It can help to add reflective strips to your clothes and stay in more well-lit areas if you are on the road so that cars can see you easily.
You can also add other types of exercise on the days when you don’t run, so incorporate these into your training plan. For example, you might take a day to do bike riding, strength training with weights, HIIT, swimming, or other cross-training exercises.
It is vital to work out different muscles so that you’re not putting stress on the same joints, leading to injury. Rest days are just as important, especially as a beginner, because you will feel soreness. Take recovery time if you experience pain.
Celebrate your wins, even the smallest ones. Set your goals into small milestones so that you can congratulate yourself on successes as you get better. It will help to motivate you to keep going and reach more goals!
