Spring and summer are the perfect seasons to start working out, especially running. This cardio exercise is highly beneficial for human’s body. It improves our health in different ways. Personal trainers and doctors mention that it makes our cardiovascular system, reduces the risk of cancer, improves the state and strengthens our bones and joints (knees in particular) and prevents the loss of the bone mass related to aging. As running keeps you active and serves as a form of regular exercise, it improves your health in general and may help you lose weight and gain the muscle weight. Finally, regular running pushes you out to spend some time in the fresh air, clears up your mind, releases endorphin, making you feel happy, and even adds a couple of years to your life.
However, the best effect due to running is achieved when the beginning runner approaches the process seriously and creates a proper running routine. The way we exercise makes a huge difference, as if we perform a certain exercise, we won’t experience the full-blown positive consequences. Moreover, we may even harm ourselves. That’s why it’s better to do your research and conduct a throughout preparation in order to start running. Hiring a personal trainer or consulting with such a specialist is even better, as you’ll get a lot of practical and accurate information regarding the topic you’re interested in and complete exercise plan developed according to your needs, level of physical training and health state. A personal trainer will control you running or working out in general. He’ll point out your mistakes, regulate the complexity of your workouts professionally, prevent the injuries, etc. He’ll be your additional motivator or a kick in the ass, as sometimes we definitely deserve one). So, if you’re interested in reaching the best working out results and if you’re willing to do everything right, visit HireRush.com to post a job task for a personal trainer. Get contacted by the best local professionals and start your journey of becoming a fit person. Meanwhile, check out these tips on how to start running properly and make the first steps of this life-long way.
How to start running. Running tips for beginners.
- Don’t raise your demands too high and don’t push yourself too hard from the very beginning. Your expectations have to be realistic. Otherwise, you’ll most likely get disappointed with yourself and lose your motivation to soon. And, you might hate running in general. So, start slow and increase the complicity of your runs (the length and the speed) gradually. Running is the type of exercise you need to prepare your body for. Thus, it’s necessary to perform at least minor workouts or do the treadmill runs for a week before going for a proper outside run. Absolute beginners should start with going for a lot of speedy walks. Don’t underestimate the importance of proper workout clothes, especially running shoes. Go to the store and get fitted to a pair of those to make sure that your legs won’t get injured during the run.
- Try the Run-Walk Method. It is a great way for new runners to get started and for experienced people to improve their race time results. This running technique was discovered and developed by the Olympian Jeff Galloway. You might seem that this technique is about taking breaks and switching from running to walking when you’re tired. However, you’re not quite right. It means taking short walk breaks when you’re not tired. But, those breaks have to be regular. You can pick whatever ratio of walking and running that works for you. Don’t forget to warm up before heading out for a run. According to this method, the perfect walking and running ratio for beginning runners is 10-30 seconds of running and 1-2 minutes of walking. The steps should be repeated throughout the entire running session. After a couple of days or weeks, you may increase the running time to 1-5 minutes, but keep the walking time the same. Experienced runners should run for 6-8 minutes and then walk for 30 seconds. This method is extremely helpful not only to beginning runners, but also people who’d like to improve their running endurance. This method may be applied while preparing for and taking part in a long-run competition (like a marathon or a half marathon). While taking short walking breaks a runner will give his muscles and whole body a little bit of time to recover.
- Find your perfect training plan. There’re plenty of well-thought and quite particular workout and running plans online. Nytimes.com has quite elaborate and detailed one, including the recommended time, distances, workout gear, healthy diet tips, etc. But, as a beginner, the best way to maintain your motivation high is to keep the routine as simple as possible. For instance, you’re going to start running the upcoming week. Then, choose 3 days to work out. 2 of them will be the moderate running days. Make the third day a little but harder by taking a longer run (40-60 minutes). It’s better to schedule it on a weekend.
- The terrible toos are real. Don’t become their victim. If you run too far and too fast, you’ll get injured. Shin splints, IT band syndrome and runner’s knee are the most common consequences of pushing yourself too far. Feel your body and let it be the boss. Don’t ignore those sharp pains that worsen as you try to walk or continue running. Don’t increase the complicity of your workouts too fast. In general, it’s Ok to make your body try harder, so you may increase the running time by 10% a week or less. But, it’s quite individual, so if you’re unsure about what your body may go through without getting damaged, consult with a personal trainer on this topic.
- Make it exciting and train your brain. Consistency is the key to success. You’ll find it hard to make yourself go out and run, overcoming the pain in legs you’re going to experience at the beginning. But don’t let the temporary disappointment and laziness ruin your experience and stop you from getting more fit. Positive results won’t appear after one or two runs you took in a month. Consistency is the key to success. You just have to survive a couple of weeks before you’ll integrate into routine. Unfortunately, the willpower alone just doesn’t always work. You need to make a plan and create a routine you’ll enjoy. Consider running as a ‘me-time’ or find a running buddy. Make a special running playlist, pick the most convenient time to take the runs. Find some healthy rewards that will motivate you to just get up and go. Write out a plan and put it where you can see it, like the bathroom mirror. If the best time to run is the morning, make sure you’ve got the wake-up songs to listen to, relaxing hot shower and a tasty breakfast to look forward to after you finish running. By the way, having a quick snack like one banana or a smoothie before a run is a must-have. Keeping hydrated is extremely important as well.
