Ten essential pointers for beginning runners: what you should know before beginning to run. You might be surprised to learn that running involves a bit more than just putting one foot in front of the other if you’ve just started. But we’ve got you covered with these ten pointers.
You may have the most excruciating blisters, lack drive, and make blunders like jogging in non-running shoes on some days.
That’s alright. Every one of us has been a novice at some point. However, I’ve compiled ten crucial suggestions to help you improve as a runner and keep you safe from accidents.
Let’s begin, then.
Running101’s Matthew is the author of this piece. Running101 offers the greatest running gear as well as top-notch guidance, training suggestions, and news about running.
1. If you can’t run, walk.
It’s fairly easy, I know. However, if running is difficult for you, walk instead. Any movement is beneficial, even if you don’t regularly workout or do cardio. Increase your aerobic endurance and use run/walk breaks to get fitter.
For instance, spend one minute running and one minute walking. Until you can do the entire thing in thirty minutes, keep doing this. It won’t happen right away, but gradually it will, enabling you to fully integrate into the «slightly insane» running group.
2. Invest in a pair of proper running shoes
Running in footwear that isn’t designed for running is one of the biggest blunders I frequently observe novices making. Instead of wearing Converse, choose a pair of specialized shoes. Look for models made by well-known companies like Nike, Asics, New Balance, and Brooks.
Breaking in your new running shoes will help you avoid blisters, general discomfort, and even injury. Before running in them, wear them about the home or to the store to achieve this.
3. Track your progress when you begin running
Progress is progress when you’re a beginning. It cannot be denied. But I suggest keeping track of your development so you can go back and assess how far you’ve come.
You have a variety of tracking choices, like using a traditional pen and paper, an excel spreadsheet, or an app like Strava.
Tip: When tracking, keep track of the distance traveled, the amount of time spent running (and walking), your feelings as you ran, and if you still have energy to spare.
4. Celebrate small victories
I advise celebrating minor successes to increase motivation and inspire you to show up day in and day out, week in and week out. In many sports, this aspect of training is frequently disregarded.
Celebrate your accomplishments, whether you’ve just ran for the first time for 10 minutes without stopping to walk, for thirty minutes, or for your first half-marathon. Make a glass of champagne for yourself, visit your favorite eatery, or curl up on the sofa with your favorite chocolate and another episode of Breaking Bad. You have the option; just keep in mind to rejoice in some way.
5. Don’t wear any old cotton socks for your run
Running with standard cotton socks is possible, but it may cause blisters or overall discomfort. Run in a pair of specific running or training socks instead. Running in the right socks helps prevent blisters, keep your feet dry, and keep them healthy. Consider purchasing a pair of compression socks if you want to speed up recuperation and improve performance.
6. If you struggle with motivation, run with a friend, or join a local running group.
If you have trouble staying motivated, think about going for a run with a friend or signing up for a local running group. By boosting responsibility, you’ll be more motivated to get up, go for that run, and improve as a runner.
But it’s crucial to maintain reality. If you both know you won’t show up, don’t organize a Sunday morning 5 a.m. meetup with a friend to go running. Be reasonable and don’t leave the other hanging…
7. Don’t overdo it
Early on, the «running bug» often bites new runners. They are reading books, articles, and documentaries (just like you), watching documentaries, and organizing their entrance for the upcoming Olympics because running is all they can think about.
There might be too much running, especially if you’re just getting started. Limit your weekly run count to two to three, then gradually increase it over time. No of how frequently you run, you should always schedule at least one to two rest days per week.
This will lessen your chance of injury and provide your body the much-needed recovery time it needs, enabling you to run more quickly and efficiently.
A common rule of thumb is to limit mileage increases to no more than 10 percent per week.