If you are looking running tips for beginners and what you would need to start running, you are at the right place. Running is a sport which anyone can practice. It is good for your health and daily well-being, it will keep you energised and in good shape. However, you need to consult your doctor before taking up any regular activity.
A few tips for a successful running session:
1. DECIDE IN ADVANCE HOW LONG YOU WANT TO RUN FOR: DISTANCE IS NOT THE MAIN PERFORMANCE CRITERIA.
If you are a beginner Running, you need to start running at a slow pace, lasting 10 to 15 minutes, twice a week. Then you can gradually increase the speed and distance.
If you want to advance faster, you should train at least two or even three times a week. Be patient, you need to let your body adjust to the activity and feel at ease while doing it.
2. FIND AND PLAN YOUR ROUTE
Set landmarks, and try to run on soft ground (trails in forests, wooded areas or parks), unless you are aiming to compete in road races. It is always more interesting when the track is interesting and you pass through different places. That will help you, so you don’t get bored during your run.
3. WEAR THE RIGHT SHOES
Wear running shoes which are suited to the discipline and to your stride type, one size larger than your regular shoes.
If you need some running shoes, you can find a selection of mens running shoes here, and womens running shoes here.
4. WEAR THE RIGHT GEAR
In winter, everyone agrees on the three-layer rule: a breathable garment, an insulating garment and a garment to protect you from the wind and rain. We all love running in the rain from time to time, just wearing the right running equipment is what is important.
In summer, don’t forget to cover your head if it is sunny, and beware of sunstroke. That will make your run more pleasurable and secure.
5. RUN AT THE RIGHT PACE
Running with a companion is ideal, as it means some extra motivation. However, when you’re new to running, you need to find your own rhythm; running with a friend can see you ending up running at a pace that isn’t right for you. There are two possibilities in this case, either listen to your body and ask your running buddy to adapt their pace to suit you better; or, if your friend isn’t able to change their running pace, it might be wiser to start off running alone until you find your ideal pace and feel at ease.
6. WORK ON OR IMPROVE YOUR STRIDE
Train on uneven ground, do gentle abdominal exercises, improve your speed over 100 or 200 metres. You can try interval training, combining 20 seconds of faster run with 2 minutes of recovery at your natural pace, that helps training your body to adapt and be able to run faster for longer periods of time.
7. RUN AT THE RIGHT TIME
Run at least two hours after eating, when not digesting, preferably in the morning or evening. If you have noticed that during specific times of the day it seems easier or harder for you to run, investigate what the cause might be and try to adjust it. It is very important that during your activity you feel at the best possible shape.
8. EAT PROPERLY
It is not a secret: you need to drink before, during and after exercise, because you need a lot of hydration in order for your muscles and body to perform at the best possible level.
Before running, it is best to drink diluted drinks (like apple juice). During your run, drink water, but not a lot, just enough, so you don’t feel dehydrated. Afterwards, drink fruit juice or water. In cold weather, get yourself some dried fruits and cereal bars for a faster recovery.
9. TO STAY IN SHAPE OR LOSE WEIGHT
Go for short but intensive runs, run on an empty stomach… and be patient. You need to combine exercise with clean eating in order to get satisfying results.
10. STRETCHES AND SUPPLENESS EXERCISES
Before running, stretches prepare your muscles and tendons for effort. Afterwards, they aid recovery. Stretching is very important to avoid injuries and to get your muscles working.
11. WHAT SHOULD YOU DO DURING YOUR FIRST RUN?
Don’t be too ambitious on your first run. Walk to recover. Adopt a very gradual approach. Up to 30 minutes, three times a week is the ideal to keep you healthy.
Start every session with a gradual warm-up; end with a stretching session.
Start with 5 to 10 minutes of fast walking (warm-up), then alternate 100 metres of running and 100 metres of walking for about ten minutes. End your session with a 5 to 10-minute warm-down (very slow running and walking). Repeat this session every week, extending the distance you run (200 metres, 400 metres, 500 metres). Don’t wait any longer: get out and start jogging now! It is fun and it could be enjoyable!
Happy running!
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