So you finally decided to run? Here are 10 Best running tips for Begginners.
First, let us congratulate you on taking the first step towards a healthy lifestyle. Whether you would like to run to lose weight or fully transition from couch potato to hero, we’re happy you joined the club!
To help rookie runners like you, AskRunners provides tips and answers to frequently asked questions about running. And for the ultra-beginner, here’s a list of ten of the most important running tips to keep in mind.
1 – Choose The Best Running Shoes For You
People have different feet structure, and this begs for varying shoe support technologies. Some are flat footers, while others have high foot arches. These conditions require specialized arch support to avoid pain and injuries. Knowing your arch height is crucial if you’d like to invest in a suitable pair of running shoes.
Mid-height arch footers are lucky enough as they will only need to find a pair they would be comfortable to wear during their daily run. Other considerations when finding the best running shoes for a beginner include breathability, added performance boost, replaceable insoles, and ability to protect the feet from impact or shock due to diverse terrains.
2 – Set Achievable Goals
Set goals to be more encouraged and determined while running. Rookies easily quit during the adjustment phase, and before you can make a habit out of any physical activity, you’ll need tons of motivation. So if you don’t want to give up, remind yourself why you started running in the first place.
Aiming for realistic but challenging targets will help improve performance without hurting yourself. A good example would be a target duration of running at a certain pace. Make sure that it is something you can do physically based on your earlier feats. Otherwise, it won’t be successful, and you’ll end up frustrated or injured.
3 – Always Start with a Gentle Warm-Up
To avoid injuries and to prepare the body for a heavy workout, do a warm-up exercise for five minutes. You might need to run fast, brisk walk longer, or go through diverging platforms. The environment and workout itself could be harsh, so you would need to prepare your body to avoid injuries.
4 – Run In Short Intervals And Distance
The body needs to gradually adapt to the stress and difficulties that it might face while running. If you’re just about to get moving from a sedentary lifestyle, it would be traumatic for your muscles and joints to engage in an over-strenuous activity.
Due to this, starters should begin their day brisk walking or jogging. As soon as the body fires up, you can run for 100 meters before taking a break, and gradually add speed and distance for as long as your body can manage.
5 – Mind Proper Posture
For the best stride and running performance, you need to run while maintaining a proper posture. While this activity requires a lot of work from your lower body, the position of your head, shoulders, torso, elbows, and hands would still matter.
You should look ahead to keep your head, neck, and back in an ideal position. Your shoulders should be down and loose instead of raising it close to your neck and tense. Keep the elbows in a 90-degree position while your fists remain unclenched.
6 – Find A Running Buddy
Running is more fun if you slog with friends. For people who don’t like being alone, they can ask their partner or a friend to run with them and eventually join marathons. Establish running milestones together and help each other to achieve those so that this fitness activity won’t be another failed attempt to a new you.
7 – Run Regularly
When your body gets used to running every day, you’ll never find yourself making excuses not to wake up early for a beautiful morning jog. As such, a rookie runner needs to make a habit out of running during their starting phase.
If you increased the intensity or you acquired an injury during the training, take a day of rest and extend while you have not recovered. Some runners do brisk walking as a rest so they won’t get stuck or feel bored during the time they should be running.
8 – Fuel Up and Rehydrate
Weight watchers might assume that no meals before running would be an effective fat loss tactic. While it does reduce fat mass, it also dissolves newly built muscle. Another reason why runners don’t fast before they run is that the body needs enough fuel to burn during the activity. Eat a serving of carbohydrates a few hours before running for peak performance.
While running, you would sweat a lot using up electrolytes in your body, Replenish by taking a sip from your portable jug or hydration vest. Avoid chugging as this would make you feel full.
Before your first 5k run or marathon, avoid foods that might mess up with your digestion. You don’t want to end up first in the bathroom instead of crossing the finish line.
9 – Keep A Runner’s Diary
The runner can keep a diary with a list of his runs. Record the date, distance traveled, how long does it take before you reached the finish line, and everything that you find interesting on your path. Reading your old inputs would be an exciting hobby when you’re stuck at home and got nothing to do.
10 – Know Fixes To Running Problems You Might Encounter
Running may be hard for beginners, but it’s much harder with handicaps you might struggle with while you do some strides. Know how to fix these nuisances before they happen.
Wear running shorts that comfortably hug areas prone to chafing. You may also apply ointment or lubricant below the groin part so they won’t rub sternly.
Bloody Nipples or Chafed Nipples
A chafed nipple will stop you from running. In worst cases, this part of your body would bleed as if something grazed hard on it. This event happens after the tip of the nipple rubbed against an unfriendly fabric. Some runners cover their nipples with BandAid or apply petroleum jelly to this sensitive part. Invest in running shirts, with tight, moisture-absorbing fabric.
If you just had a meal, side stitches might appear all of a sudden and stop you on your tracks. It is a painful phenomenon that can send you home if you don’t have the slightest idea of how to fix it. Press the painful area and fully breathe until the pain goes away.