Introduction
It’s no secret that running is one of the most popular activities for exercise and recreational purposes. Whether you want to learn how to take a casual run along the beach, or start training for a marathon, running is a convenient, accessible and totally achievable way to improve your physical fitness.
But what is running? In its simplest form – running is any type of movement where one foot is always on the ground. While running at its core is a repetitive movement of one foot in front of the other, depending on your skills and goals, the intricacies of running go beyond than just a simple jog. No matter if you’re just starting out or a seasoned expert, with the right technique and attitude, running can be an incredibly rewarding experience.
Whether you’re a beginner or an experienced runner, there are plenty of reasons to lace up and get moving. Physical benefits range from increased muscle and bone strength, increased endurance, improved posture and coordination, and naturally, healthier weight. A more active lifestyle can also combat chronic illnesses and strengthen the immune system.
In addition, running can also assist your mental health and wellbeing. Studies prove that endorphins, released during a run, are the reason why many runners feel an improving sense of mental clarity, optimism and even happiness. It is also known that running can help to reduce stress, anxiety and combat depression.
So why should you consider running as a way to get fit? Whether it’s for the physical benefits or mental health, running offers an incredibly accessible way to maintain and even improve your overall wellbeing. Plus, with the right knowledge and motivation, running can be an enjoyable experience. This comprehensive guide is here to teach you the basics and get you ready to take on running, whatever your goals may be.
Getting Started
A. Choosing Running Gear
When it comes to running, the most important piece of gear you’ll need is a good pair of running shoes. Make sure they are comfortable, durable and suitable for the terrain you’ll be tackling the most. Just as important as great shoes is a quality sports bra. If you’re a female runner, it may be wise to visit a specialty store where you can get sized properly for the best fit and most support. Other must-have items for running include lightweight moisture-wicking clothing, hat and sunglasses, water bottle, and sunblock. Even if you’re just starting out with running as a beginner, having the right gear can make all the difference in your comfort and performance.
B. Setting Up a Training Schedule
To get the most out of your running, plan out your sessions beforehand. Think about your overall fitness goals, how much time you’d like to dedicate to running each week, and set a schedule for yourself. It doesn’t have to be complicated, but having a set plan for running will help keep you on track. Start slow and steady, and gradually increase your mileage and the time spent running each week.
C. Tips for Motivation
If you’re struggling to stay motivated and keep up with your running goals, here are a few tips that could help. Try setting smaller running goals with achievable deadlines, reward yourself after completing them, and find running buddies to join you on your journey. But no matter what, try to remind yourself of why you love running in the first place. Remember that it’s a great way to stay in shape, it’s an opportunity to explore, and it can even help to clear your mind.
Physical Preparation
A. Good Running Technique
As a beginner runner, your technique is key to avoiding injuries and improving your overall experience. It’s important to maintain an upright posture with your chest lifted and face forward. Keep your arms bent to about 90 degrees and try to move them forward and back, not across your body. Take short, quick strides and avoid overstriding. A good technique will help you feel at ease while running and can make a huge difference in your performance.
B. Dynamic Warmup Exercises
Before starting any run, it’s important to warm up your body in order to help increase your range of motion and reduce the risk of injury. Incorporate dynamic warmups into your running routine, such as jumping jacks, butt kicks, and high knees, to get your heart rate up and your body prepared for exercise. These exercises will help get your muscles warm and ready to perform.
C. Tips for Stretching
Stretching is essential for injury prevention and performance. After your warmup, focus on stretching the important running muscles, including your hip flexors, glutes, and quads. Take your time to properly stretch each muscle and focus on your form. Incorporating stretching into your routine will help your muscles get into better shape, and flexibility is key for a beginner just starting out running.
Nutrition
Nutrition is an extremely important part of running, no matter what level you are at. You may think that if you aren’t running long distances, you don’t need to worry about what you may eat before and after, but that isn’t the case. Here is a guide to nutrition for running beginners.
A. Before and After Running
Before running, you want to make sure that you are fueling your body properly. Eating a snack or light meal an hour before running will give you energy and make sure that you don’t feel fatigued during your run. Make sure to choose a snack with balanced levels of carbohydrates, proteins, and fats!
After running, it’s always important to eat something that helps you refuel. Eating a snack or meal within 30 minutes of completing your run will help replenish your energy and give your body the nutrients it needs. This will help your body recover and repair itself better, a key part to making sure your run every day.
B. Hydration
Remember to always stay hydrated! Water is always the best choice for staying hydrated before, during, or after running. Keeping your hydration levels up will help make sure that you have enough energy to complete your run, and that you aren’t feeling weak from dehydrating during your run.
It can be a good idea to pre-hydrate before running. This means drinking 2 to 3 glasses of water 1-2 hours before you run, which will ensure that your body has plenty of water while you run.
C. Foods to Avoid
The food and drinks you should avoid before running can range from individual preference, to body type, to the type of run you are going to do. Generally, some foods to avoid before running are fatty or greasy foods, as they can sit in your stomach and make you feel sick. High sugar foods and drinks can also lead to stomach problems. Caffeine should generally be avoided before you run, as it can give you energy, however, too much of it can lead to jitteriness or a crash after running.
Mental Preparation
A. Set Small Goals
When you’re getting into running, it’s important to set small goals so they can gradually increase. One way to do this is by creating a running schedule that’s achievable and gradually increases the amount of time and distance you cover each run. Start with short, achievable goal, like running 1 mile or planning to complete a 5K. It can be motivating to track your progress, so create a chart and fill it in each time you increase your goal. That way, you can see your progress and stay on track.
B. Being in the Moment
The key to making running a mental and physical boost is to be completely present when you’re out on the road. Listen to the birds, feel your breath and the rhythm of the run. Being connected to your body and the environment around you can bring clarity and help to make running a mindful experience.
C. Overcoming Negative Self-Talk
Negative self-talk can be a huge mental obstacle when it comes to running. Notice when discouraging thoughts come up and practice talking to yourself in a kind, compassionate way. Set yourself realistic goals, don’t compare yourself to others, and find ways to stay motivated such as listening to uplifting music or envisioning yourself completing a successful run.
These three mental preparation tips are essential to kickstart beginning runners’ success. With a little practice, you’ll be able to tune into your body and your environment – recognizing positive progress and banishing any negative self-talk. Keep on running and know that your goals are within reach!
Conclusion
Starting a running program is an easy and effective way to improve your physical and mental health. To make sure you get off to a good start, it’s important to have a few goals in mind, the right gear, a plan for gradually increasing your distances, and the support of friends and family.
Now that you have the knowledge of how to start running, the only thing left to do is to get out there and start putting some miles in. Running may seem intimidating, but if you start slow and gradually increase your distances, you will find you can do more than you initially thought you could. Starting to run is a great way to make sure that you are taking the best advantage of your health and well-being. All you need to do is take the first step, and you’ll soon be celebrating your running successes.
