In a world full of diseases and other conditions that need one to stay fit, running can be the ultimate solution. It is a great way to form a relationship with other runners, feel better, and stay healthy. Easier said than done, creating a habit of running calls for unrelenting efforts. It takes more than just a pair of comfortable shoes. This article provides a professional guide to creating a running habit for beginners. It provides the ultimate guide of how to start running for beginners
Where to Start
Running requires a definite schedule or plan that must be adhered to. It is recommended to set aside some free time devoted to the newly acquired routine. Once the program is in place, it is just but a beginning to reap the full benefits of running. It will require a schedule of about 30 minutes every day for 3 to 5 times a week. However, you should go easy on yourself. Do not run too fast or too far the first few times because it is the leading cause of injuries among runners. Twenty minutes every day, three times a week are enough, to begin with.
Purpose to increase your running time and number of days in the subsequent weeks. Make sure you are comfy adapting and completing the time in the current schedule before increasing the time and days. If 20 minutes seem too much for you, do not fear taking walking breaks between the time. You can run for 4 minutes and walk for a minute. Purpose to grow stronger and gradually eliminate the walking breaks. As a beginner, there is no need to worry about the distance to be covered. Just focus on the time you spend running. With time you will be able to cover more ground at the same time, which calls for an increment in the workout duration.
Once you start running, the program makes you feel energized and excited. However, many challenges test your motivation. A few strategies can be employed to stay motivated. You can join a group or diverse running events.
Running, unlike other types of sports, requires very little gear. But it is necessary to invest in comfortable running shoes and not tennis, walking or cross-training shoes. Such shoes are best purchased in running stores where there is a wide variety to choose from depending on the user’s goals and ability. Quality and well-fitted sports bra are essential. Wicking material is the best because it keeps you drier and cooler. As you advance, it will be essential to invest in a heart rate monitor to ensure that the level of your effort remains where it should be.
Are Sores Expected?
Sores are very expected in the beginning. However, keeping up with the routine will ensure that the bruises quickly subside. At the sign of any acute pain, cease running for a few days and give yourself enough recovery time to prevent more injuries. The most common injuries are shin splints that are suffered because of wearing improper shoes or when you over train. You should also be able to distinguish being injured and being tired to avoid encouraging more injuries.
How to Start Training
The first few days of running are challenging. Shortness of breath is common at such a time. Nonetheless, the feeling will eventually go away. Try to make use of the talk test strategy while running. If you are comfortable talking while running, then it implies that your pace is good. To increase your cardiovascular strength and fitness level, consider running at a faster speed for short distances. You can always test yourself using the talk test procedure. If unable to talk, then your pace is high enough.
Where to Do the Running
It is okay to run outside or on a treadmill. Treadmills are especially important when short distances are involved and when the weather is not good. Moreover, their cushioned surface reduces the chances of getting injured, unlike running outside, where runners have to keep pounding on the ground, which increases the chances of getting injured. Running uphill is also essential in burning calories and improving the strength of the legs. Forward pumping of arms and shortening strides should be the strategies employed when running uphill. However, most of the work, when running downhill, should be left to gravity. Just offer some little assistance of slightly leaning forward.
How to Avoid Side Stitches
When the GI muscles lack oxygen, side stitches tend to develop. They are widely rampant, but they can be avoided by considering exhaling while you bend over at the waist or exhaling hard and long. Also, reducing your pace until when the stitch eases can help prevent them. However, if the stitches become too common, make sure to hydrate yourself properly and avoid solid foods when going for workouts.
What to Eat When Training
Dietary changes are not necessary when you start running unless if you are training for events like a marathon that need a little endurance. Ensure that you consume carbohydrates to provide your body with enough energy. Foods such as whole grains, vegetables, and fruits that are high in energy are mostly recommended. Eat healthy, sensible eating, and plenty of proteins to facilitate muscle building. But it is necessary to consider the meal that works for you. Those that run to reduce their weight should balance the percentage of proteins, carbohydrates, and fats. Most of the foods should contain carbohydrates with proteins and fats being in equal proportions. Nutrition before and after running depends on what works best for the runner. Some like running after small snacks or on an empty stomach. After a workout, the body needs time to recover. Liquid meals, especially those rich in carbohydrates, are recommended.
When to Enter a Local Race
Local races, such as a 5K race or any other distance, is a great way to motivate yourself. It also helps you maintain your running routine. People of all abilities are attracted to local races. The races are supportive and encouraging to everyone. Some people choose to sprint, while others prefer to walk the whole distance. If you wish to be able to cover the entire distance, sign for one this 3-4 months away and purpose to achieve your goals.
See more: Tips for Mountain Running