Running undeniably brings forth a host of health and wellness benefits to the table. These advantages make running all the more interesting for beginners and people who simply want a new form or hobby or recreation in their lives. Running has proven to a very powerful tool among obese or overweight individuals who want to shed off excess weight for good. There are many other reasons as to why people choose to try out running.
Once you are firmly decided, you are then faced with the dilemma of how to start running. Questions such as how fast should you run during the first few days or what type of clothing should be worn during runs or marathons suddenly pop out your mind. Learning running basics will greatly assist you to start in the easiest, fastest, and most comfortable manner possible. By knowing the basics, you will certainly reduce the level of anxiety as most of your questions will be answered by this article.
Plan and Schedule Runs
The first thing that you need to consider when you are a beginner is the amount of time that you can invest on running. Of course, you have a job or you have schoolwork that keeps you busy most of the time. You will need to squeeze in the activity of practice running to your daily life. This will be a challenge especially to those who work long hours or those who are busy with chores and schoolwork. Ideally, beginners should devote at least 60 to 90 minutes to practice running. It is recommended to run three to five times per week. Beginners need not run daily as this may only cause stress and fatigue. Feeling tired from daily runs may discourage beginners, thus it is best to start in a slow, but sure manner.
Running Techniques for Beginners
Beginners are advised to take things slowly. You need not run fast right away. Veteran runners recommend that beginners walk during the first few practice sessions. This will condition the body to physical activity. When the walking becomes easy and effortless, beginners can then squeeze in short jogging or running intervals, until they develop raw endurance.
By gradually increasing the amount of runs per week and the speed of running per session, you are conditioning the body to adjust to the running activity in a smooth manner. The muscles and bones are less likely to induce aches and pains. Beginners should not worry about the number of miles they were able to cover, but should focus on the amount of time they were able to dedicate to running. In time, beginners that are becoming fit will cover more ground in the same amount of time. When the number of miles increases, beginners may then increase the intensity of their running practice.
One great benefit of getting involved in running is that there is little gear to purchase for the activity. The most expensive item that runners should truly spend on is on trainers or running shoes. A good pair of running shoes will undoubtedly go a long way for beginners. Experts recommend on buying a pair of shoes that is specifically designed for running. Purchasing running shoes should be based on a variety of factors such as a runner’s skills set, goals, and personal preferences. As a beginning runner, you need to make sure that the running shoes you have purchased perfectly matches the way your feet strike the ground as well.
When it comes to clothing, you are encouraged to wear well-fitted undergarments for support. The clothing that you wear preferably should be made from quality wicking materials so your body remains cool and dry even when you sweat during runs. It is nice to purchase a heart-rate monitor and sports watch to keep track of important values such as miles covered, duration, and heart rate.
When running, it is not recommended to layer clothing as this will only increase your core temperature, thus increasing rate of perspiration. You will most likely get tired easily after a few minutes of running due to the combination of temperature increase and added weight of layered clothing.
Expected Running Outcomes for Beginners
Beginners will undoubtedly experience a host of problems after their first two to three running practice. The primary complaint from customers is muscle pain. It is natural to feel pain as this signals that the muscles are actually getting the workout that they need. In addition, pain is a sign that calories are burning too. Leg soreness is commonplace especially among individuals who were not used to intense or long walks. The level of pain may seem excruciating at first, but after a few weeks of walking and running, the pain will be greatly reduced and will eventually subside. If muscle soreness still persists even if your endurance has already developed, it is best to have a professional check the affected region for injury or breaks.
Warm up and Cool Down
Beginners should perform warming up or stretching exercises. These routines substantially decrease the occurrence of sore muscles. Warming up by walking briskly for ten minutes will ease your body to the rigorous activity of running later on.
Cooling down routines slowly relaxes the muscles, which makes it easier for the runner to smoothly go back at a resting stage.
Use pain as indicator of when to stop. If you experience unusual pain, it is wise to cool down for a few minutes before completely stopping. Runners should always consult their respective physicians prior to start of running practice and during training, to assess the integrity of muscles, bones, and joints. Your goal is to continue running as form of keeping healthy and recreation. Ignoring unusual signs and symptoms is unhealthy as such conditions may signal that there are injuries or muscles that need to recuperate before resuming practice. Ensure your safety and health first and foremost through checkups before increasing the intensity and duration of running practice.