Even though you are new to the sport, beginning a running routine is much easier than you might think. Suitable for everybody regardless of age and fitness level, running is an amazing form of exercise.
However, before lacing up your trainers and heading out to the trails or hitting the treadmill, it is good to be prepared. Everything you need to know can be found in this complete beginners’ guide to running.
If you want to start a running routine, it is important not to overdo yourself at first even though you may want to see quick results in terms of fitness gains. This could lead to injury and hindrances.
For optimal outcomes, keep a manageable workout schedule. Start with 20-minute sessions three times a week. If it feels too difficult at 20 minutes, include frequent walking breaks.
For example, run for four minutes then take one minute walk after which you repeat until you have completed twenty minutes. In this way, as the more accustomed yourself with running you will be able progressively increase your running periods while reducing walking breaks.
Here are several additional pointers to remember before hitting your strides!
Choose Quality Running Apparel for Optimal Performance
Running is a low-cost, accessible activity that doesn’t require much equipment. The most important investment you can make is in a quality pair of shoes—avoid opting for walking shoes or tennis shoes.
To minimize the risk of injury, it’s crucial to safeguard your feet properly. Investing in a well-fitted, high-quality sports bra is also essential. Furthermore, using a digital watch or a running app on your smartphone can effectively monitor your running performance.
Practice Proper Running Form
To avoid injury, it’s crucial to maintain proper form. Simply lacing up your sneakers and heading out isn’t enough. Adhere to these guidelines to ensure correct technique and prevent harm running form:
- Stand tall with a slight forward lean at the ankles for better balance.
- Keep your head forward and chin gently tucked to align your posture.
- Inhale through your mouth and/or nose with your mouth slightly open to ensure proper airflow.
- Let your arms hang naturally at your sides with elbows bent at a 90-degree angle for optimal comfort.
- Clench your hands into loose fists to maintain a relaxed grip.
Expect Some Soreness
Initially, you might feel some pain particularly at your legs but consistency in your routine will gradually easing this discomfort. However, in case of severe pain it is advisable to stop running for a few days in order to allow the legs to recuperate.
You can avoid suffering from shin splints, which are common running injuries typically due to doing too much too soon or wearing wrong shoes. To get rid of these symptoms ensure that you do not strain your body and buy shoes that fit properly.
Eat The Right Foods At The Right Time
To increase your performance, it’s important to have a diet that contains many carbs and proteins. Eating food groups that are rich in energy and high in protein, will keep you energized as well as help recover and grow the muscle.
Include a wide range of vegetables, fruits, and whole grains in your diet. Apart from this, it is not necessary to make any significant changes to your overall eating habits.
The best time for eating varies according to the individual preferences. You could find it beneficial to work out on an empty stomach during the mornings.
It might involve experimenting with different approaches until you find one that suits you better (for example, having a bite before workout can boost energy). It may take some time before identifying what works best for you.
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