Don't know how to start running? This guide is for you!
Running raises your heart rate, burns calories, and improves your overall fitness. However, it can be intimidating for beginners to start running. Running for beginners can be difficult, but this guide shows you how to get started.
Health Benefits of Running
You burn more calories while running. In addition, it strengthens your heart, lungs, and circulatory system. All sports, including running, make you feel happier and more energetic because of dopamine and epinephrine. You get better concentration, a boost in vitality, and your mood goes up. And adrenaline gets you ready for high performance. Even jogging for five to ten minutes a day can lower your risk of developing heart disease.
There is a widespread misconception that running damages joints. This is true for obese people but not for everyone. As long as you wear the right shoes, exercise at the right intensity, and run on terrain that is easy on your knees, running does not cause more damage to your knees than any other endurance sport.
Beginner's tips for running
Your training plan should be built up gradually
Make small, gradual changes to your training plan. Initially, if you can't run for 10 minutes straight, it's not a problem; just walk. If you work on heart rate control and can only walk at your most optimal base endurance level, there is no problem. Fast walking will soon turn into jogging! You don't want to advance too fast, or you will become injured.
Develop a successful training plan with advice and assistance from a coach. Decide how much time you can dedicate to running. The internet is full of beginner running training plans, but a tailored plan can help you avoid injury. In this way, you will be able to stress your body correctly at the right speed, resulting in quicker improvement. Depending on how busy you are, your trainer will plan your workouts weekly so that you can complete them and keep you motivated.
What equipment will you need?
Getting started in the running doesn't require much money. You just need appropriate footwear and clothing!
You have to decide what kind of terrain and ground you'd prefer to run on. You should pick flat terrain with dirt or resurfaced tracks, not necessarily asphalt. That narrows down your choices.
Consider buying your first pair of shoes from a specialist shop where you can get advice from a professional. You should wear comfortable shoes that don't weigh you down or cause discomfort. Any of these scenarios won't make you want to run. Spend wisely! Invest in high-quality shoes. They are worth the investment, even if they are expensive.
Training clothes are just as critical as comfortable running shoes. Cotton is not a good material for running clothes. During exercise, you'll sweat, and your clothing will get wet; cotton clothing absorbs moisture, causing you problems. Make sure you wear breathable, fast-drying clothing while exercising.
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How much tech do I need?
Getting a heart rate monitor and/or sports watch that tracks heart rate, pace, distance, and altitude difference will help you measure your progress.
It's nearly impossible to train with a coach without a device since continuous monitoring is key. Choosing a watch depends mainly on what you want to use it for. For beginners, a GPS-enabled watch that comes with a heart rate monitor strap is sufficient. In general, it should be lightweight and easy to use.
How should you warm up for running?
Before a run, you should warm up because your body needs to get ready for higher-intensity exercise. A very leisurely walk, jogging for a few minutes, or simply circling each limb from top to bottom can serve as a warm-up. Getting sweaty by the end of the warm-up shows your body has reached its operating temperature, so it's ready to handle an intense workout. Warm-ups should be gradual in nature.
How often do you need to run?
A lot depends on your fitness level, your free time, how many days you can devote to training, and most importantly, your goals. A typical running training plan for beginners will consist of 3-4 training sessions per week, spread over a few days, with rest days in between.
Don't put too much pressure on yourself
Your goal should be realistic. A lot of beginners set unrealistic expectations. If you can't run 30 minutes in one go, don't aim for a marathon in your first year. Start small, and continue improving over time. Be realistic about how much progress you'll make in the first month.
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How should you feel on your first run?
You should keep your runs very light during the first few weeks of training. Talk to a friend during training. If you can't talk, you're running too fast and need to slow down.
You can alternate running and walking sections at first, e.g., one minute of running followed by 20 seconds of walking. Inhale through the nose for about 3-4 paces and exhale for about the same pace. Exercise should be long enough to feel pleasantly tired at the end but not so tired that you need to go straight to bed because of exhaustion.
Feel free to incorporate a little interval training into your workout if you can do a steady run with a low heart rate. However, you should also keep moderation in mind. As a result, you will breathe more rapidly and with more intensity and feel that you need to inhale directly instead of through your nose. The rhythm is important because breathing with an unsteady rhythm makes your side sting.
What's the most effective way to slow down?
Your heart rate should be slowed down gradually instead of stopping suddenly. Toward the end, slow down gradually and take a leisurely stroll. In cold weather, avoid getting chilled after exercising. After working out, be sure to stretch and roll. In order to prepare for your next workout and to recover afterward, you need to do it.
To sum up
In conclusion, starting to run can be a great way to improve your health and fitness. It is important to start slowly and gradually increase your running distance and speed. By following these tips, you can start running for beginners and eventually become a regular runner.