Running is a great way to stay fit and healthy. It is a good habit and is not hard. All you need is a comfortable pair of shoes, the drive to run and a good run guide. But, a guide to running is not as easy that. There are a few things a beginner has to consider.
- Any person aged over 40, obese or not accustomed to working out must first consult with their physician. It is important to determine the health risks involved in guide run.
- Create a good schedule guide for running. Make a proper schedule and make time for it. Put your schedule in your phone, planner, PC or on your fridge.
- Choose a guide running plan. There are many complicated training plans, but for beginners it would be best to choose a simple one.
- Train three times a week.
- Run for 30 minutes for 2 days.
- Run for 1 hour during the weekends.
- Rest during the off days.
- Take regular breaks when running.
- Take it slow. Running guide for beginners shouldn’t be taken hastily. Rushing would only lead to injuries. You should be patient and gradually increase your pace. Your goal is to run and be health, not to set any world record.
In every beginners running guide, having the right gear is a must. You need to have the proper gear in order to run properly and prevent injuries.
- Running Shoes
You have to understand that there’s no such thing as the best shoe. Everyone has their own needs. Furthermore, there are many things to consider such as your marathon running guide, weight, foot shape, surfaces you run on and others. Basically, there are three running shoe categories – road-running shoes (for pavement), trail-running shoes (for offroad routes) and cross-training shoes (for gym use). There are also different types of running shoes such as neutral, super-cushioned, stability, motion control, barefoot and minimalist shoes. But in the end, it all falls down to what shoes you are comfortable with.
While running shoes are important for every guide to start running, socks are equally important as well. You could suffer from painful blisters that could make you suffer for days. You need comfortable, breathable, thick and sweat-wicking socks that will protect your feet when you run. Pick a few socks that you like and test their performance when you run before buying several pairs.
- Compression Sleeves
Running even while following a guide for running can easily lead to swollen and sore muscles, which is why it is important to invest in a good compression sleeve. Compression sleeves put pressure on your leg muscles, which boosts blood circulation and increase oxygen levels in your muscle. This not only prevents sore muscles but also increases recovery and boosts performance. Choose a sleeve that lies flat to your skin. It shouldn’t be too long and not too tight.
- Timing Device
In order to be on-sched with your guide to running a 5k and manage your running, you need a proper timing device. You can choose from GPS watch, activity tracker, regular watches or phones.
- GPS watch – are high-tech watches that tracks the distance and speed. However, GPS watch is very expensive.
- Activity tracker – device that monitors and tracks fitness related metrics like distance, calorie consumption, heartbeat and other details that will help you keep motivated. It provides plenty of data that can be overwhelming to some. A great tool when following your start running guide
- Watches – are cheap and portable timing devices that can be carried anytime anywhere with your running training guide but with very limited functions.
- Smartphones – timing devices with multiple functions useful for your running starter guide and can provide entertainment while running but can be annoying to carry when running.
Before you begin with a guide to running it is important to understand the value of fueling up. Your body needs fuel in order to run properly. Without it, you will have no energy to run. Eat an hour before you run to fuel up and avoid unsettling your stomach. After completing your running beginners guide, replenish your fuel and eat within 15 minutes after stopping. This will help nourish tired muscles, make it recover faster and reduce soreness.
Proper hydration is important in every beginner guide to running; stay hydrated when running or drink when thirsty. That’s why it is advised to bring a water bottle when running. When running for an hour or more, drink energy drinks to replenish the electrolytes your body has lost. Avoid drinking too much on, during or after running. Excessive amounts of fluid cannot offset exhaustion or soreness. Only drink when necessary.
A beginners guide to running
Running guide beginners must follow should start with a run-walk method. It is a great way to get started. Run-walk method is adding brief-walk when running. For starters, you can run for 10-30 seconds and walk for 1 – 2 minutes for the entire duration. After a few weeks, increase the duration to 1-5 minutes/1-2 minutes for intermediate and 6-8 minutes/30 seconds – 1 minute for experienced.
When you are used to run-walk, upgrade your beginner running guide and add long distance running, marathon, long strides and strength training in your guide run.
The worst thing about running is the injury and pain that may come along. Don’t let injury and pain keep you away from your guide to running for beginners. Prevent them by doing proper warm-up exercises before running.
Our body is like a machine that needs to rev up before we go through a strenuous activity. That’s why you should include warm-up exercises in your beginners guide to running. Running without a proper warm-up would lead to pulling a muscle, tweaking a bone, joint or tendon or going through an unsustainable running pace that would lead to exhaustion and discouragement.
Warm-up exercises would give your bones and muscles to loosen up; gradually bring your heart rate up and get into proper rhythm. Warm-up exercise you can implement to your beginners guide to running a 10k could include but not limited to:
- Jogging/Backward jogging
- Dynamic stretching