Best Way To Start Running For Beginners in 2021
Nowadays, running has become a very popular sport.
Do you know why?
That’s because aside from being a good form of exercise improving the health of one’s heart, it could also serve as a form of mood booster and the solution to losing weight.
Yes, a lot of people know this fact! (I bet you do too.)
But for beginners like you, there’s more to learn than just knowing why running is good for the body.
In this article, we’ll be sharing with you a simple guide to help you start up your running journey.
On your marks, ready, get set- go.
Why Is Running Good For You?
Before we even divulge into the basics of how to run (well for beginners at least,) let’s quickly discuss why running is good for you.
Running has a lot of health benefits which include:
- Maintaining a healthy weight
- Burning calories
- Improving cardiovascular fitness
- Strengthening muscles
- Building strong bones
No wonder a lot of people are so crazy about running!
How To Start Running?
Here are some of the simple tips to help beginners start running.
Tip #1: Start Slow
Don’t worry about it, this health journey isn’t a race. You don’t have to be so aggressive to perfect it the first time around.
We recommend that you start slow.
When you start slow, not only will you be able to gauge your body’s limit, but you would also be able to avoid experiencing an injury.
If you’re someone who hasn’t done running nor any extraneous sports before, it’s best if you begin doing a two-minute walk every day before you start running.
Aside from that, it’s also best that you begin running at least three days a week when you start running, then just gradually build yourself up before you do something like five days a week.
Tip #2: Set Goals
Beginner or not, it’s best that you identify your running goals.
Try to ask yourself: Why are you doing this?
Is it to lose weight?
Is it for better health and lifestyle?
Whatever it is, setting your running goals will help motivate you (most especially on days when you’re just too lazy to do so.)
Tip #3: Begin With A Good Form
As a beginner at running, you should start it out by having a good form.
With good body formation, you will be able to run faster and more efficiently without risking yourself to any injury.
Without this, you might end up experiencing stress fractures and even tendonitis over time.
Always make sure to put your muscle and joint health as your top priority!
One way for you to ensure a proper form is by checking your stride. To achieve a correct stride, your knee must be in slightly bent formation and be in line with your middle foot as it hits the ground to make sure your joints absorb the shock of impact.
Tip #4: Practice Good Breathing
Another aspect of running properly as a beginner is having good breathing.
Whether breathing through your mouth or nose, the most important thing is using your diaphragm.
For correct breathing, all you need to do is inhale deeply into your belly without raising your shoulders. This will guarantee you full lung capacity while in the middle of a run.
Tip #5: Secure The Right Gear
As a beginner, choosing the right running gear to start with is also a must.
Now that you’ve decided you want to run regularly, you need to invest yourself in the RIGHT gear. Investing in the right gear will keep you comfortable and injury-free while running.
Some running gears you would need to secure are:
- Sports bras
Pro Tip: For the shoes, make sure you consider their cushioning, arch, and height as these will greatly affect your running experience.
Tip #6: Always Begin With A Warm-Up
Before running, always remember that it’s highly vital for you to warm your muscles up. This will help increase your mobility while on the run.
Aside from that, this will also help you get your full range of motion, guaranteeing that your muscles work effectively.
Some examples of active warm-ups you can do are:
- Butt kicks
- Lateral lunges
- Straight leg kicks
Tip #7: Don’t Forget To Rest
Don’t be too hard on yourself.
Take a rest when you need to.
If you push yourself too much, you might risk yourself an injury or burnout.
As a beginner in running, there’s still so much in store for you and we wouldn’t want you to begin your running journey with a sore body now, would we?
Try to take at least 2 rest days a week.
Also, don’t forget to look out for these red flags when running:
- Muscle soreness
- Too much exhaustion
- Swelling joints or muscles
This might indicate you’ve been working out too hard. This is your sign to rest.
Tip #8: Try To Diversify Your Workouts
Considering that running is a one-dimensional exercise, you’re only allowing your muscles to work in one plane of motion.
And you know what this means?
You could be at risk of experiencing an injury.
We highly recommend that you do other forms of exercise and cross-train so you can expose your body to other forms of cardiovascular exercises.
This can also get your heart rate up and build your endurance!
Running is such a great exercise. You can do it anytime you want, and anywhere you like!
But remember, just because you’ve decided to take this path doesn’t mean you should be hard on yourself.
As a beginner, we highly recommend that you start slowly but surely. While we want you to improve your speed and endurance, we wouldn’t want you to risk your muscle and joint health too.
If you are looking for more health and wellness tips? Check us out here for more!
You can also follow us on Instagram @askrunners