Updated: Oct 21, 2021
It’s no secret that running is a sport and exercise guaranteed to help you maintain good health and strong bones. Several people run for this reason and others just need a sweaty way to start their day. Regardless of your reason for running, getting started is always the toughest part. Thankfully, we are here to make sure you get it right.
Read on for effective tips on how to start running!
1. Motivation and expectations
Hey, even seasoned runners need some motivation to hit the pavement each morning. You must find your motivation by setting realistic goals. Ask yourself, why do I want to run? And let this reason/goal become your purpose. Goals keep you consistent and help you measure results. Take care to set only realistic goals to avoid disappointment when your expectations are not met.
· Next, choose a time and place or path.
· Reward yourself for achieving a daily running goal.
· Find and build a solid support system. This could range from a running club to friends who love to run as well.
2. Suit up
You need the gear and tools to begin. The first thing to invest in is a pair of good running shoes. Choosing running shoes can be tricky. Don’t buy a pair of sneakers because they look great. Make sure they fit your stride and offer comfort. Quality is also important for running shoes. Other essentials you need are a pair of friction-free, breathable shorts, sweat-wicking tops, and socks. You may also invest in a fitness tracker and other accessories, but they are not a must-have to get started.
3. Start small
When it's time to get moving, don’t burst out of your apartment into sprints. For new runners or those who haven’t run in a while, it's best to start small. At this point, brisk walking is a good thing. Try brisk walking for a few minutes and switch at intervals to running but not too fast. Combining walking and running helps you build endurance levels and get your body ready for the new routine. It puts less stress on the joints, and in little time you can switch to all running mode.
4. Be a smart runner.
To be a consistent runner, you must be a healthy one. There are common injuries that plague runners whether or not you are a beginner. They include runner’s knee, hamstring strain, and shin splints. Most of these injuries are taken care of with rest, less running, and maybe a change in your gear. To avoid these injuries altogether, take precautions like keeping the right pace. Try not to outdo yourself or your body. If you feel pain, take a break.
5. Don’t stretch before you run
It might sound like a good idea to prep your body with stretching before a run, but research has shown that static stretching increases the risk of injury and reduces performance. An alternative is to warm up with bodyweight movements.
6. Create a schedule and improve!
A running schedule is important. Don’t run every day of every week. Include days of rest in between. Add challenges to help you improve. These could be running an extra mile or
running faster at least one day of the week. Master strides and then speed workouts. Remember the trick is to have pace variety and prevent injury.
Are you ready? Get started!