Running tips for Beginners

May 14, 2019 by  
Filed under The Fitness Bug

Are you interested in being a runner? Are you looking to improve your fitness by running?

Running is a great way to keep fit and to take your mind off every day worries and stresses. If you would like to start running invest in a good pair of trainers, your feet will need support and to be comfortable to get the most out of your new activity. Visit the Orthotic Shop for great shoes.

Before you start, read the following beginner tips.

  1. START BY RUNNING SHORT INTERVALS

There is a good chance you are excited to start, but you should not be thinking about running the entire distance on your first try. According to Sascha Wingenfeld, you should try breaking it down to intervals then start with a short distance. If you find yourself having a hard time between intervals, just walk so you can recover. When you start getting used to the distance, you can then increase the distance you are running and reducing the time you spend walking. You can run for two minutes then walk for two minutes. Add a minute to your running, so it becomes three minutes. Continue doing this until you reach a point where you can run the entire distance without walking.

  1. DO NOT RUN TOO FAST WHEN GETTING STARTED

You need to allow the body to get used with the stress and strain experienced when running. There are some runners who decide to go too fast then end up paying the price in a couple of minutes. Some of the consequences include pain, overexertion, frustration, and even injuries in some cases. When starting out, go with a moderate pace (this is a pace where you can comfortably hold a conversation). There are times when you will feel like cutting loose, but you should try your best to maintain that pace until you finish. Just let your body get to the new demands, and you will succeed both in the short and long term.

  1. GIVE YOUR BODY TIME TO RECOVER

You have had your first run and everything went as you had pictured.

You should wait a day before you can go for the next workout because you need to give your body some time to rest so it can recover. Your body is going to need some time because there are new demands that it needs to get used to. The muscles, bones, and the cardiovascular system needed to adapt. You should be running one day then resting the next. Doing this will help you see great results while avoiding overuse injuries.

  1. RUNNING EASY AND TAKING SHORT STEPS

Running is challenging. Many people usually don’t know the proper techniques, and this means it ends up getting harder because of wasted energy. The body develops the coordination needed to do a complex sequence of movements. You should have a good form and also your body needs to be relaxed. It is far much better to go with short and easy steps than long and powerful steps. This is because long and powerful steps are going to act as brakes and this leads to a decrease in the forward momentum with each step.

  1. CHOOSING THE RIGHT SURFACE

When starting out, many people ask themselves the best surface to run on. This will depend on the workout you are planning to do. It is a good idea to mix different surfaces:

A pavement surface is great for fast running – this has very little risks of turning the ankle. The pavement is hard on the joints because it is not providing any cushion. Light runners with good forms are well suited for this type of surface.

A park or forest floor is soft and gentle on your joints because it provides cushioning. There is an increased risk of injury because of the bumps, rocks, and roots.

A sandy surface will train the muscles and you will be forced to lift your feet. But runners need to be careful when doing this because it can easily overwork the calf muscles.

Tartan (Thus is a synthetic track surface that is all-weather) is springy. The downside is the amount of stress it is going to put on the Achilles tendon.

The treadmill will allow you to train on something that has good cushioning. You will need to make adjustments to your form because the belt is moving beneath your feet.

  1. DON’T STRESS YOURSELF OVER SIDE ACHES

When starting out, many people tend to get side aches. According to Sascha’s, the best thing to do is avoiding any solid food two hours before the run and consume liquids in small quantities. If you get a side ache, just walk. Start by breathing calmly in a relaxed rhythm. Put some pressure on the side using your hands. Do not resume running until the pain has gone away. When the pain goes away, run slowly.

  1. TAKING CARE OF THE BODY

Running is preferred by many people because it is a full-body workout. The control center is your core. This is where your arm swings come from, and it influences movements from the hip down, and this includes cadence and length. If you are looking to run tall, your core needs to be strong, stable, and healthy. The other muscles need to be healthy too for running light. When your body is well-conditioned, it is hard to get compensation and overuse injuries. This involves all the body parts taking part in the running. Going for regular weight training will improve your performance.

  1. MAKE SURE YOU CROSS TRAIN

Varying your exercise is good for your heart, try doing different types of exercises and sports. It will reduce the stress on your spine and joints as a result of running. It will also help in avoiding boredom. You will love your running workouts as a result.

As someone getting started, we hope the above tips will help you get started. Using the above tips will go a long way in helping you improve your performance and avoid injury.

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