With This Beginner’s Guide To Running, You’ll Be Lacing Up Your Sneakers And Hitting The Trails Or Treadmill In No Time

ivanko80 - stock.adobe.com - illustrative purposes only, not the actual person
ivanko80 - stock.adobe.com - illustrative purposes only, not the actual person

Getting into running is easier than you think — even if you’re completely inexperienced with the sport. Running is an excellent activity for people of all ages, no matter your athletic ability.

Before you hit the trails or the treadmill, there are a few things you should know about. Here is a beginner’s guide to running.

When you first start running, you don’t want to push yourself too hard for the sake of reaping fitness rewards faster, as it can cause injury.

It’s best to stick to a lighter routine. Start by running 20 minutes at a time, three times per week. If 20 minutes is too much, take frequent walking breaks.

For example, you can repeatedly run for four minutes and walk for one minute until you complete the 20 minutes. You can gradually increase the amount of time you’re running and decrease the walking breaks as you get used to running.

Listed below are some other tips you should consider before lacing up your running shoes.

Wear Good Running Gear

With running, not much gear is required, which is what makes it such an easy and affordable activity. However, the one thing you should really invest in is a good pair of running shoes, not walking shoes or tennis shoes.

It’s important to protect your feet in this way to diminish the risk of injury. You should also have a high-quality sports bra that fits well. Additionally, a digital watch or a running app on your phone can help track your running.

ivanko80 – stock.adobe.com – illustrative purposes only, not the actual person

Practice Proper Running Form

If you have improper form, you run the risk of hurting yourself. It’s not as simple as slipping on your sneakers and hitting the pavement. Follow these tips for proper running form:

  • Stand up straight while leaning slightly forward at the ankles.
  • Keep your head slightly forward and chin tucked.
  • Breathe through your mouth and/or nose with your mouth slightly parted.
  • Hold arms at your sides with your elbows bent at a 90-degree angle.
  • Make loose fists with your hands.

Expect Some Soreness

Initially, your legs will definitely be sore, but if you maintain your running routine, the soreness should subside quickly. If you feel a lot of pain anywhere, stop running for a few days to let your legs heal.

You don’t want to end up with shin splints, which is the most common running injury. They usually come about when you overwork your body or wear ill-fitting shoes.

Eat The Right Foods At The Right Time

When running, make sure to include plenty of carbohydrates and protein in your diet. You need high-energy, protein-rich foods to keep yourself fueled and rebuild your muscles.

Eat plenty of vegetables, fruit, and whole grains. Besides that, you don’t really have to make any big changes to your overall diet.

The right time to eat depends on individual preferences. Perhaps you prefer to run on an empty stomach in the mornings.

Or maybe you perform better after a small snack. It might take some time to figure out what works best for you.

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