Running is one of the most popular and simplest forms of exercise. Running burns calories, strengthens your heart and lungs, reduces stress, and increases flexibility. You can run anywhere—no gym membership required! Running is also a great way to get fit and stay healthy. It can be difficult to start if you’ve never run before. It’s important to train yourself properly before starting. These tips should help you to get started running, ensure you are using the best running shoes and proper running form.
Choosing the best running shoes.
Investing in a good pair of running shoes is one of the best ways to prevent injury. Going to a running store is best where someone who knows what they’re doing can help you choose a shoe that fits your foot and gait type. They should be able to identify if you have flat-feet or high arches and offer different types of shoes accordingly.
Another thing about choosing your size is don’t take the first pair that feels comfortable. It could be too big/small and cause excessive fatigue later in your run due to rubbing/stretching. Break them in before taking them on long runs to avoid injury.
Your running shoes should be comfortable and supportive. They should also fit your foot shape well—not too narrow or wide for the size selected—and provide support where you need it most (the heel).
Running shoes should be flexible and lightweight to respond quickly when you move your feet. This will help prevent injury by keeping runners from putting more stress on their lower backs.
Making your first run count.
Set a goal. You’re going to be running a lot, so it’s important that you set some goals for yourself. This will help keep you motivated and increase your chances of success. Your goal should be realistic and measurable. This means you can quantify your goal and know when you have achieved it. For example, you may use time or distance as a metric to set your goal. A good way to start this process is by thinking about how far/fast/long ago you have been able to run without stopping.
If this is all too much on your first try, then please relax! Run as far as possible until you need to stop (usually 1 minute), walk around for 2 minutes then repeat until finished.
Your first run should take place outside if possible. The fresh air helps stimulate blood flow into your muscles during exercise. This helps reduce soreness after exercise begins again later on down the line (this can happen even before finishing).
Running form.
A good running form is important for injury prevention, and it’s also just good practice.
The first thing to remember is that you should keep your head up! This will help you keep track of where you are going and obstacles in front of you. It also helps with breathing, as focusing on this area can help you breathe deeper and more efficiently.
Next, make sure that your chest is up! Our bodies naturally want to bend forward at the waist like a slouching puppy dog when we run. However, this type of posture puts extra strain on the lower back and could lead to injuries.
Finally, your arms must swing forward during each stride. And that they stay at a 90-degree angle from shoulder height until just before impact with each foot landing. If your arms are high, it could cause them to hit branches or cause discomfort. Having them too low means they might not provide enough propulsion power needed. Think about how much faster someone would run when pushing off against something higher than themselves versus trying desperately not to slip back.
Avoid striking your heel first when landing, and instead aim to land on the ball or middle part of your foot.
One of the most common mistakes runners make is striking their heel first when landing. For a lot of people, that’s just how they walk and run naturally. However, this can cause injuries such as shin splints, knee pain and joint problems in the future.
Instead, you should aim to land on the ball or middle part of your foot. This will ease stress on your joints and lessen any impact that could further injure them. Landing on your toes is another good option for beginners who don’t have much experience running yet. This will help keep you from over-striding (taking too long steps) and falling forward when running fast, which beginners often do!
There is no standard pace or distance for runners.
There is no standard pace or distance for runners. Your pace will change as you get fitter and the weather changes. If you’re running in cold weather, it’s much more difficult to run faster than if it’s warm out. Likewise, your speed will increase as the day gets longer since there is more light and therefore less risk of tripping over something hidden by darkness.
Your pace will also naturally slow down with age because our bodies become less flexible with age. Experienced runners know this and realize that they’ll need to adjust their training program accordingly as they get older so that they don’t suddenly find themselves unable to run at all!
Don’t be afraid to stop if something doesn’t feel right, but also don’t let a little discomfort hold you back from enjoying your goals!
It is important to remember that injuries can happen at any time. Running is a sport that requires a great deal of skill and practice. So it’s best to err on the side of caution when first starting out. If you experience pain or discomfort, stop immediately and rest until all symptoms have gone away before trying again.
If your form feels off, seek help from a professional who can help you correct your technique. There are many resources online and in-person where this kind of assistance can be found. If there is no one nearby that can provide this type of guidance then consider contacting someone who has knowledge in this area (like an athletic trainer).
It’s also important that we reiterate our earlier point: just because something doesn’t feel right doesn’t mean that it needs medical attention! We encourage anyone reading this article who experiences pain during their first few weeks of training not to let fear hold them back from enjoying their goals—just be sure not overdo things too soon!
Setting up a regular routine.
Once you’ve decided to start running, it’s time to set up a regular routine and make it part of your lifestyle.
- Figure out when and where you will run. This might mean getting up earlier or going for a run after work instead of watching TV.
- Work towards making running a habit. Set goals for yourself that can be achieved within that time frame. Set a goal to run at least 30 minutes per day for the next week. Or try setting monthly or even yearly goals like running in one specific race before year end.
Try running or walking at a moderate pace for 30 minutes once a day, 5 days a week.
Running can be intimidating at first, but it’s not as hard as you might think. It all comes down to choosing your own pace and finding what works best for your body. When starting out, try running or walking at a moderate pace for 30 minutes once a day, 5 days a week.
It’s important that you don’t overdo it when you’re just starting out. You’ll risk injury if you push yourself too hard before getting used to running. The best way to do this is by building up gradually. If you’re already fit enough for 30 minutes of running per day, try adding another 5-10 minutes each week until eventually reaching the recommended distance of 2 miles per session (4 times per week).
If ever things become too strenuous or overwhelming during your run sessions, take breaks by walking instead! And if walking isn’t cutting it anymore either? Take an even bigger break by sitting down or lying down somewhere safe while catching up on some Netflix shows (or whatever else floats your boat).
Bribe yourself with something you love if you are struggling to get started (e.g., run for 20 minutes, then drink some tea and watch an episode of your favorite TV program).
If you are struggling with getting started, try giving yourself a reward for your hard work. This doesn’t mean rewarding yourself with junk food—you should always avoid that. But if there is one thing you love to do, like watching TV or spending time on the internet, then allow yourself to indulge in that activity after completing some distance running for the day.
The best way to get started running is by setting small goals and achieving them as you go along. It’s important not to set unrealistic goals from the start that may make it less likely for you succeed in reaching them later on down the road when things get harder (for example: “I’m going to train for this marathon next summer”). Instead of focusing on training for an event far away in time (like a race), focus instead on achieving smaller goals such as increasing mileage or duration over weeks/months until those long-term objectives come into view without overwhelming yourself or feeling overwhelmed by them
Remember that training is a journey and results don’t happen overnight.
You may feel like you’re constantly running, but it takes time to build up the endurance and strength needed to run for longer. Patience is key here—and also staying motivated! You will see results if you keep at it.
Running is good for you, but not the only way to be healthy.
Running is good for you, but it’s not the only way to be healthy. If you’re interested in exercise and want to get in shape, there are lots of ways to do so.
You can buy a gym membership and lift weights twice a week. You can join a yoga class or throw on some old clothes and play basketball with your friends at the park on weekends. If you’re lucky enough to live near open water, swimming laps might be just what your body needs after sitting at a desk all day!
The point is: don’t think that running will solve all of your problems as soon as you start it up again after years away from it (or ever). Running is one small piece of a larger puzzle; don’t let it become an end-all solution by itself! It’s important that we choose activities that bring us joy and make us feel good about ourselves—not just because they burn calories or improve our health metrics (although those things are great too).
Don’t be afraid to start running. Remember that it’s not just about getting your heart rate up. You’ll be able to build on this as you progress through different levels of fitness, so don’t worry if it seems like an overwhelming task right now! Just keep at it and soon enough you’ll be running like a pro!
Are you unsure if you’re running form is correct? Submit a Critiq request to Olympic Gold Medalist Robert Esmie. He will review a short clip of your running form and provide personalized feedback to show you where your technique can be improved and optimized.
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Robert Esmie
Olympic Gold Medalist | 2x World Champion | Entrepreneur | Speaker | Speed Doctor
