Running Tips For Beginners: What You Should Know Before You Start Running
Running is one of the most accessible sports one could do while at the same time being extremely beneficial for both your body as well as your brain. What running regularly does is improve aerobic fitness and cardiovascular health. It builds strength as well as helps with burning calories. Apart from the physical benefits running also has a large number of psychological benefits.
Some of the benefits include health improvement, when it comes to the joints and muscles, blood vessels, the liver, heart, skin, brain, and lungs. Running is also said to make one happier and lift the mood. Research suggests that the hormones that the brain secretes when running are very beneficial when it comes to helping in eliminating depression. Simply the minimum of running activity, that is 30 minutes 5 days a week, can add years to your life. It will keep you in shape as well as boost your confidence by balancing your lifestyle.
For more on the running benefits, head over to our article on Running Benefits: The Physical And Mental Benefits Running Provides.
Running Tips For Beginners
Before you commit to running, there are some things you should keep in mind. Scroll below to see the things you should remember, and some running tips for beginners you should know before you begin the process of running.
1. Equipment: Running requires little equipment. However, it does need a pair of good running shoes that suit the shape of your foot. What would be advised to do is consult a running retailer about the type of shoes you need so they will asses and find the right type of shoe for you. Since the shoe’s structure weakens over time with regular use, experts of running say you should replace running shoes every 300 miles. When it comes to equipment, for women it is also advised to get a sports bra for better comfort.
When choosing clothes, opt for technical fabric and avoid 100% cotton, since it tends to retain sweat and cause chaffing or irritation. Technical fabrics, on the other hand, allow the moisture to rise to the surface where it can evaporate.
2. Short running intervals: You should start with running intervals. Although you might be super excited to start, you shouldn’t plan on running the entire distance without breaking it down in intervals. According to research, you should keep the intervals short at the beginning, and you should also opt for walking between the intervals so you get to recover for a while. After some time has passed, you can begin to lengthen the running sections and shorten the walking. Runtastic advises you should begin by alternating between 2 minutes of jogging and 2 minutes of walking. You should increase your running intervals by one minute per workout until you can run the entire distance at a stretch without the need to walk.
3. Do not start too fast: Research says that your body needs to get used to the new strains of running, therefore when you start you should opt for a moderate pace. That, because if you start too fast your body might experience pain or even injuries and overexertion.
4. Start with a group: Sometimes it’s difficult committing to things on your own, therefore it is advised you start with a group who is going through the same things as you, and who count on you. So, being part of a running group or simply having a running buddy would increase both motivation and productivity.
5. Fuel yourself: It is advised you should eat at least 200 to 400 calories of mostly complex carbs and little protein 1.5 hours before you start running. This way, your body will have time to digest the food and provide you with the needed running energy. According to Active, it is also important to post-fuel, meaning you should eat a 4:1 ratio of carbs to protein within 30 to 45 minutes after a run. This seems to be the optimal time to provide your tired muscles the fuel to rebuild. An example of 4:1 ratio is low-fat chocolate milk.
6. Stay hydrated: Being hydrated is one of the most important things. You should make sure to drink at least 20 oz. of water two hours prior to running. Drinking water during the run is fine. However, once you begin running for more than 45 to 60 minutes, you should switch to a sports drink which will help you replace the vital electrolytes like sodium, potassium, and magnesium.
7. Do not give up: Although in the beginning, you might feel tired, it’s important to understand that once you get used to it, the tiredness will eventually go away. However, it’s also important that you recognize what your body is trying to tell you. That is, if you think that what you’re feeling is not like the regular muscle soreness, then do not run. Take some time to rest and if your pain doesn’t stop, then check up with your doctor.
8. Choose the proper running surface: Runtastic has separated the different surfaces according to the type of running you intend to do. For example, running in pavement is ideal for fast running. Running in a park or forest has an increased risk of injury due to the bumpy surface but it provides excellent cushioning. A sandy surface will train your muscles, however, it’s easy to tire your calf muscles when running on sand so you should be careful.
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