Running is an excellent way to improve your cardiovascular health, reduce stress, and stay in shape. In fact, certain studies have identified that people who start running are more likely to sustain their routine and achieve their goals than people who choose a different type of exercise. However, starting a running routine can be challenging, especially if you are new to the sport. In this blog, we will provide you with some tips on how to start running and make the most out of your new fitness routine.
Set a Goal
As with any endeavor in life, setting goals puts you closer to success. Running is no different, if you want to improve and make Running your sport, it is essential to set goals. Do you want to run a 5K, 10K, or a half marathon? Do you want to be faster? Having a measurable and time-bounded goal will help you stay motivated and committed to your running routine. Make sure to set a realistic and achievable goal and break it down into smaller, manageable steps.
Invest in Proper Running Shoes
Your feet are the base to your running, they are the point of contact with the surface you are running on, and receive the strongest impact on each step, that is then transferred to the rest of the kinetic chain. Investing in a good pair of running shoes is then crucial for a comfortable and injury-free running experience. Running shoes are designed to absorb shock and provide support and cushioning to your feet and there are numerous characteristics and type of design. Instead of recommending you one style or another, for us, the most important is to make sure to choose a pair of shoes that are comfortable and fit well. You can visit a specialty running store for a proper fitting and advice on the best shoes for your running style.
Start Slowly
When starting a running routine, it is essential to start slowly and gradually build up your endurance. This will ensure you don’t burnt out or get injured. It is recommended that beginners start with a run/walk routine, where you run for a short distance and then walk for a set amount of time and repeat. Over time, you can increase the running portion of your routine and decrease the walking time until you are running continuously.
Program Design
It is true that running is a “natural” exercise, many people starts just by going out and run. However, in order to assure you achieve your goals and stay injury-free, it is important that you have a properly designed running program. You can find many running programs out there. From Couch to 5K to full marathon training programs, in most cases they will work for anyone, but they might not be optimum for you.
A good running program should identify the intensity of your workouts, putting emphasis on the difference and balance between slow – endurance building runs – and moderate to intense – speed building runs. It should consider a healthy progression of distance and total time on your feet per week, while incorporating cross training to strengthen all your muscles and body parts. And it should incorporate proper nutrition, hydration and recovery. If one of these pieces is lacking, your performance will not be optimum.
Warm Up and Cool Down
Warming up before your run and cooling down after your run is crucial to prevent injury and improve your overall performance. A good warm-up can include some dynamic stretches, such as leg swings, lunges, or high knees. After your run, make sure to do some static stretches to help your muscles recover and prevent stiffness. Additional stretching and self myofascial release is recommended to help recover soon.
Find a Running Partner
Running is a social activity. Sharing your favorite runs and results is part of being a runner. As you start running you will find how friendly is the running community, whether online or in-person. Finding a running partner or a running club can make your running routine more enjoyable and keep you accountable. You can join a running group, sign up for a local race, or ask a friend to join you on your runs. Online running communities or accountability partners are great option as well.
Listen to Your Body
It is crucial to listen to your body when starting a running routine. If you feel pain or discomfort, take a break and rest. Do not push yourself too hard, too soon, as this can lead to injury and setbacks in your training.
Starting a running routine can be a fun and rewarding experience. By following these tips and taking it slow and steady, you can build up your endurance, improve your cardiovascular health, and reach your running goals. Comment below or send us a message if you have questions or for more tips. Remember to have fun, stay motivated, and enjoy the process of becoming a runner.
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