How to Start Running? The Best Tips

How to start running?

Everyone is running. And you want to start too. You enter the common phrase into the search engine: ‘How to start running’ and you are flooded with articles about what pace you should run at the beginning, after what time you can start running in the marathon, how important various gadgets are and how much it all costs. And the enthusiasm passes.

Is it really that hard? How did our ancestors run after mammoths without all of this? True, they did not live long, but was it because they did not have individually fitted shoes?

Too much information makes us think we are doing everything wrong. And when we hear ‘running is a pleasure’ once again, we are starting to doubt as to whether the author of the statement is in their right mind. Therefore, to prevent such misunderstandings in the future, we have compiled a list of simple tips on how to start running.

Get tested before your first training session

Running is good for your health. But if you are planning your first training, be sure to get tested. A visit to a cardiologist and basic blood tests can protect you from the serious consequences of physical activity without knowing your health condition. You will likely ignore this point, but if you have respect for your life and health, make an appointment.

Make a running plan

A good plan is half the battle – you must have heard that. But what does good mean? In this case, it’s just one that you feel comfortable with. What to include in the plan? How many times a week do you want to run, what part of the training will you jog and walk, what will you take with you, what route will you choose…

If your friend is an avid runner, you can ask him or her to help you create such a plan. They can even introduce you to their runner world, and will definitely do it with great pleasure. You will also gain a companion for running, and as you know, doing something together makes it better.

Set a goal

The goal may be your greatest motivation. It is important to assign it well. If running is your goal, you will achieve it with your first training session. I ran, I achieved the goal, tomorrow I’m lying on the couch. But if running is just a means to an end, it will be much easier for you. Example? Willingness to improve my condition – ‘I want to sign up for martial arts training in two months.’ And during the run you already have a vision of yourself in leather gloves and a sparring partner lying in front of you on the floor.

Next? You may want to lose excess body fat. Remember, however, that if you have a lot of fat tissue, consult a doctor, because in this case running will put a lot of strain on your joints, which will cause pain. It can also contribute to unnecessary injuries. Then consider another form of physical activity. You will start running when you are in better shape.

Get the right equipment

Beginner’s Running List:

• sports shoes.

And that’s it! If you’re just starting your adventure with running, don’t overdo it. Huge selection and high prices of some pieces of equipment can make you dizzy. Get started with comfortable cushioned running shoes. If you are a woman, it is worth investing in a sports bra. A comfortable outfit is essential.

Don’t wait until you want to – act now

I’ll go jogging in an hour. Or maybe tomorrow. As long as the sun is shining, a gentle light wind blows, and a flock of hares was hopping in front of me… We warn you loyally – it doesn’t work! Not at the very beginning. Then, yes, routine occurs, and addicts often experience a lack of stimulus. Do it now! And if you need to postpone it, put it in your calendar and make it a priority.

Warm up before physical activity

You see It’s not that hard! You went outside. Now what? Run? Go? Turn back? Stay calm.

Start by walking, and if you feel a little warmer, gently speed up your walk. Stop and do arm circles forward and backward. Proceed to warming up the neck – head turns to the right, left, up and down. Then do hip circles. Bend your legs a few times at the knees and now do knee circles (inwards, then outwards). Also take care of warming up the ankles (yes, circulation again). How many times? You can assume 10 in each direction. If you feel like you haven’t warmed up enough, you can take more time to do so and add some skips.

Ready? Set! Go!

Yes, now you are ready and you can start running. But start slowly, you don’t want to end up after a hundred meters with the Sahara in your mouth, gasping for air desperately. Start with jogging. You can alternate between walking and jogging. And there is nothing wrong with that. Each of the marathon runners passing you has started at some point and as long as they remember their beginnings, they mentally respect you for the fact that you are not rushing and acting wisely.

Don’t turn back – keep going

10 long minutes have passed and you are already weak. First thought: water! (read: let’s go home). Don’t turn back! You can’t run, so just go. Walk around, watch what’s happening around you, rest in motion. Once you’ve got your breath balanced, try to jog a bit more. Don’t give up too soon, it’s not worth it. After that, go home calmly. You will feel that you have pushed your next limit. You have taken another step towards your goal.

Stretch your muscles after training

After training, stretch your calves, thighs, buttocks, and chest muscles. Keep your muscles tense for about 15-20 seconds. This will help to minimize soreness the next day and facilitate blood flow through the muscles. Focus the most on the Achilles tendon and the quadriceps.

Record your running progress

As soon as you got home and replenished fluids, open a notebook and write down what you did. How long did the training last, how much distance did you run, how long was the jogging part, how did you feel, do you see the difference compared to the previous training, your thoughts, some brilliant thought that you came up with during the run. Whatever you want and what comes to mind. You’ll see that soon you’ll be reading it with a smile on your face.

Don’t overdo it…

• with the amount of training (it is easy to get discouraged or bored quickly),
• with pace (start with a slower pace; the training will take longer and you will not come home disappointed),
• with the amount of water during training (better to drink more after finishing the run).

All these points are not rules, but our tips. Start running should be fun for you. Remember that sport is good for health, but do everything wisely.

Good luck!