Running can be a very flexible and fun way to exercise, and this can help you lose weight as well as keep you in shape.
This guide has been designed to make running an enjoyable and safe experience for beginners and to give you some useful tips on how you can stay motivated.
Before you get started
If you are feeling out of shape, or are recovering from an injury or are concerned about an existing condition that you have, then consult with your doctor before you start to run.
If it’s been a while before you have been active, you might want to gently build up your fitness levels by starting out walking before you start running. If you are not feeling well, you should stop and then seek out medical advice.
Running does not require a lot of equipment, but you do need to have good running shoes that best suits your type of foot and reduces your risk of being injured. Take a look at the Orthotic Shop to find the best running shoes for you.
There are many different kinds of running shoes that are available. You might need to get recommendations from a running specialist retailer who can assess your foot and then help you find the right shoes.
Over time the shock absorbers on running shoes weaken, which increases your risk of becoming injured. It is recommended that you replace your running shoes either when you start seeing definite signs of wear on the soles of the shoes or every 800 km or so.
Plan your runs. Figure out where and when (the exact time and route) that you are going to run and then record inside your diary. That way, you won’t forget about it.
Getting started
In order to avoid getting injured and enjoy the experience, it is critical to slowly ease into running an increase your distance and pace gradually over several sessions.
Warm up
Begin each run by warming up first for five minutes at least. It can include climbing stairs, side-stepping, knee lifts, marching in place and quick walking. Warming up will help to increase the blood flow to your muscles, increase the suppleness of your muscles, and prevent unnecessary fatigue and stress from being placed on your muscles, lungs, and heart.
Walk first
Start out walking for however long it feels comfortable to you (from 10 up to 30 minutes). After you are able to easily walk for 30 minutes, then include some intervals of running for one to two minutes at a pace that feels comfortable to you. Continue to make your running intervals longer over time, until you are able to run continuously for 30 minutes.
Run with style
You should run with your elbows bent and your shoulders and arms relaxed. Maintain an upright posture as well as a smooth-running stride, by striking the ground from your heel to your toe.
Cool down
Allow a couple of minutes to cool down (until your heartbreak is back to normal) once your run is over by walking and then gently stretching the muscles in your legs.
Get in a pattern
For beginners, running on a regular basis means getting out to run twice a week at least. Your running will continue to prove as your body continues to adapt to being trained consistently. It is better to run every week two times than it is to run six times in one week and then not do any running for three weeks after that.
Stay motivated
Set a goal for yourself. Whatever your level is, it is very important to set goals to stay motivated and focused. Make sure your goals are realistic in order to avoid becoming demoralized. One great way to keep going is to train for a charity run, fun-run, or a race.
Run with a friend
Having someone to run with who is about the same ability level as you can be very helpful. When you are not to inspired to run, you can encourage each other. You won’t want to let down your running partner and that will help to motivate you.
Plan ahead
Get your workout clothes or joggers out the night before. Then you will be all set. The less that you have to think about things when you starting to exercise, the more likely you won’t change your mind and just go ahead and do it.
Keep a diary
Write down each run in a diary, including the distance, your route, the weather conditions, and what you felt like. That way, anytime your motivation is low, you can review your diary and b encourage by your progress.
There are many running apps as well that can help you with tracking your running times, pace and the calories you burn, along with a GPS that will provide you with a map for your run. If you track your workout, it may motivate you to continue so that you can work to beat your own personal records. You can try Map My Run or Endomondo, which are both free apps that are available on iTunes. Also, there is an app called Couch to 5k. This free training app trains you how to run a distance of 5-km in just 8 weeks.
Mix things up
Add variety to keep your runs interesting. It can become boring to run the same route over and over. Vary your routes and distances. Try to add jogging bursts to your normal walk if you are jogging already, try to add intervals of short sprints. That will help to increase your metabolic rate over the next 24 to 48 hours and improve your fitness and health.
