Are you pondering about how to start running? Let me guess… you may be a little overweight, or unfit and you think that running can help you.
Well, you’re right! But you don’t know how to start running? What do you need to take into consideration. What are “real runners” doing? Read this article for five important things you should know before you put on those running shoes.
Beginner Running Tip #1: Running Shoes
You may think that any sneakers will do for running. This is not true. You have to wear either running shoes or cross-trainer shoes for running. Tennis sneakers, football shoes, high-tops, etc are no good. Running shoes are specially designed to be lighter, whilst giving adequate protection to the soles of your fee. Every time you hit the pavement, this impacts your feet and lower legs with a force of about three times your body weight. So, make sure you have a proper pair of running shoes, before you do that!
Beginner Running Tip #2: Stretch After Your Run
If you are a beginning runner, it is most important for you to stretch after the run. Stretching before a run can actually be contra-productive if you have not warmed up your muscles too well. More and more research indicates that stretching after your run diminishes muscle pains and injuries. Stretching keeps you flexible, prevents injuries and prevents lactic acid build-up. It also gives you greater power when you run.
Beginner Running Tip #3: Start Slow
When you are a beginning runner, you should be able to carry on a conversation when you run. This is very important when you are considering how to start running. If you are a beginner and you are running so hard that you can barely speak, you are running too fast. Slow down. You will eventually build up your speed to where you can handle the faster pace at which you can barely talk. But when you start you need to take it slow, otherwise injury and burnout await right around the corner. It is a good idea to start off with a run/walk program that alternates running and walking.
Beginner Running Tip #4: Listen To Your Body
If you ever feel the need, stop running and walk until you feel better. This is quite important. It means that you are learning to listen to your body, which is key to successful long-term running programs. As a beginner, there is nothing to be gained by you if you push your body to its limits when it is screaming, “stop!” Now, this does not mean don’t push yourself. Don’t give up the running pace too soon. But at the same time, don’t over-extend yourself. If the legs or the lungs or the lower back insist that they need a rest, give it to them. Just try to get back up to your running pace as soon as you can — without rushing or forcing, though. Same goes for rest days. When you are in physical pain, do not just continue your running program, because the schedule says so. Take a break and let your body recover.
Beginner Running Tip #5: Drink Plenty
Get plenty of water and healthy fluids. It’s all too easy for people today to become dehydrated. Water and fluids like fruit juices replenish vitamins and minerals, but more importantly, they keep your joints supple and lubricated. My secret drink after a run has been milk for a long time. Recent research shows that the mix of fats, proteins and carbs in milk is just right to give you that after-workout boost and to help your muscles recover, better even than most sport drinks!
These are some of the most crucial steps when you are just starting to run. So, now that you know all this, please stop thinking about how to start running. As the famous brand’s tagline says “Just, do it!”. Thinking about running has not solved many people’s obesity and fitness issues, so get into it and start your running career today!