Will you start running to improve your fitness? Before you lace up your shoes, check out these eight helpful running tips for starters.
Start running short intervals
Are you super excited about starting your workout? As a new runner, you should not plan to run the entire distance at once. Divide into short intervals and try to keep them short at the beginning. Do not be ashamed to walk between the intervals so that you can recover a little. After a while, you can start extending the running sections and reduce walking: start by alternating between jogging and walking. Increase your running until you can run the entire distance in a row without walking.
Do not start running too fast
Your body needs to get used to the new stresses and strains of running. Many beginners start by jogging too fast and pay the price for this mistake in minutes. Overexertion, pain, or injury are just some of the consequences. Start running at a moderate pace. Even when you want to cut loose, you should keep the same speed the entire distance. Only those who gradually give their body time to get used to the new requirements will have long-term success.
Your body needs recovery
Run one day and rest the next. Your body needs to rest to recover after the first run. It needs to adapt to the new demands of the cardiovascular system and prepare muscles and bones for the next run. A simple training plan can help beginners achieve the most significant training effect and avoid overload injuries.
Relaxed running and short steps
Running is a technically challenging sport. Many beginners do not have the proper technique, which makes jogging more complicated than it must be by wasting a lot of energy. Short, simple steps are more effective than long, decisive steps that act as a brake and slow down the speed forward each time you walk. Try to run relaxed with good technique.
Choose the right surface
What kind of surface they should run on depends on the special training. As is often the case, a mixture of different surfaces is the right choice:
- Running on an asphalt surface is ideal for fast running – there is very little danger of turning the ankle. It’s difficult for your joints because the sidewalk does not dampen your steps.
- A forest or a park floor is soft and provides excellent cushioning—however, the risk of injury increases due to roots, stones, and irregularities.
- A sandy surface trains the muscles and makes you lift your feet. But be careful because it is easy to overwork the calf muscles.
- Tartan (an all-weather synthetic web surface) is resilient. One downside: it puts a lot of stress on your Achilles tendon.
- The treadmill allows you to train all year round with good cushioning. But this running training requires you to change shape because the belt moves under your feet.
Do not give up even if it hurts a little
Many people suffer from side stitches when they jog. The advice is to avoid eating anything solid approx. Two hours before training, and only drink in small amounts. When a side stitch hits, take a break and go. Breathe calmly and in a relaxed rhythm.
Take care of your body
Have you just started running? Remember that running is a workout for the whole body. It applies to all body parts involved in running. Your core is the control center. The arm swing affects every movement from the hips down, including stride length and cadence. You need a strong, healthy, and stable core to run high. In addition, a well-conditioned body helps prevent overuse and compensatory injuries.
“And this helps keep your love alive. Your body loves variety, and doing different types of sports also reduces the stress load on your joints and spine. Also, it prevents things from getting boring.