The beauty of running lies in its simplicity. With a quality pair of shoes, you can begin your journey at any age – no matter which way the door swings! But really, how to start running?
Beyond being an excellent form of cardio, it’s also a fantastic opportunity to help improve heart health and burn calories while feeling great too! What more could one ask for?
Janet Hamilton, an exercise physiologist and running coach encourages us to start our journey where we are right now – not necessarily where we think it should be.
Gradual building up allows the body to adjust more easily and avoid any injuries, which can happen if you go too far or fast unexpectedly.
To stay motivated while tracking progress throughout your plan’s development, choose a program that is suitable for both you and your goals!
How to start running and get motivated along the way?
1. Get Checked First, Okay?
Consulting a doctor before starting any exercise program, especially running, is essential for optimal health. While it’s easy to get excited and take off on your running journey right away, it’s important to ensure that you are medically fit and ready to go. A physical evaluation by your healthcare provider can provide helpful insight into how much exertion your body can handle at any given time.
2. Get The Right Gear
You don’t need fancy fitness trackers or other electronics to get started running. But one thing you will need is a pair of running shoes that fit you well.
Find the right running shoe for you
Choosing the right running shoe is not only important for comfort, but also safety and performance. Running with the wrong type of shoe can increase your risk of injury, so it’s imperative to select the right one.
When looking for a running shoe, find one that fits snugly in the heel and midfoot area while still allowing room to wiggle your toes.
It should also have to cushion in the heel and forefoot to provide shock absorption. Additionally, consider how you’ll be using your shoes as some are more appropriate for different surfaces (e.g., trail versus road).
It’s best to shop at specialty running stores where experienced staff can help you find a pair that best suits your needs based on body type, foot shape, and running style.
Alternatively, online retailers such as Runner’s World offer a wide selection of models from leading brands like Asics,
Make sure to go easy when you first start running with new shoes – break them in slowly over time so they don’t cause any blisters or discomfort while out on the track or trails!
Additionally, pay attention to how often you replace them; shoes typically last anywhere from 300-500 miles depending on how hard you run and how quickly they wear down.
Overall, having the right pair of running shoes is essential for safely reaching any fitness goals – whether it’s simply walking around the block or competing in an ultra-marathon.
With proper selection, care and maintenance they will be sure to keep feet happy while helping runners stay healthy along their journey towards improved physical fitness!
Wear comfortable clothing
One of the most important things to consider before embarking on any running journey is what to wear. Wearing the right clothing can make all the difference between having a great experience and a miserable one.
To stay comfortable while running, it’s essential to select clothing that fits properly and moves with your body as you move.
Clothing that’s too tight or too loose can be restrictive and uncomfortable, so it’s best to find items that are designed for active movement.
Moisture-wicking material is also a must-have for any runner – not only does this type of fabric help regulate temperature, but it also helps keep sweat from accumulating in areas like the neck, armpits, and back.
It’s also breathable, allowing airflow to the skin and preventing any chafing or irritation caused by excess moisture.
Synthetic fabrics such as polyester, nylon, and spandex are popular choices because they’re lightweight yet durable enough to stand up against regular use over time.
Cotton is another great option due to its softness and ability to absorb perspiration quickly – just make sure not to wear 100% cotton garments as they tend to get heavy when wet!
When selecting tops, make sure they have long sleeves or thumb holes so you don’t have extra fabric flapping around while running.
They should also be loose enough so that they do not restrict your movements or cause discomfort in any way.
Choosing appropriate bottoms depends largely on how much coverage you need – some people prefer shorts or capris for warmer climates; others may want full-length leggings for cooler temperatures.
If possible, try out different types until you find something that feels comfortable and fits well.
Find a good-fitting sports bra
Women need to wear a good-fitting sports bra when running to support the breasts and reduce movement. Women’s breasts usually contain more fat, fibrous tissue, and ligaments than men’s, which means they move more while running.
A well-fitted sports bra should fit securely around the chest and back while still allowing room to breathe and move.
Sports bras are designed with various types of fabric and technology specifically to keep breasts supported during physical activity.
Compression bras provide support by firmly pressing against the entire chest area for a snug fit without restricting movement. Encapsulation bras feature two separate cups that offer additional support for each breast individually.
This type of bra works best for people with larger cup sizes as it prevents the breasts from bouncing or rubbing together during exercise. Some sports bras also feature adjustable straps so you can customize your fit further.
When shopping for a sports bra, keep in mind how much impact your activities will involve since this impacts how much support you need.
High-impact activities such as running, jogging, and HIIT require more supportive bras made with thicker material, whereas low-impact activities like yoga or walking may only require a light layer of coverage.
Additionally, pay attention to how often you replace them; most high-quality sports bras last anywhere from 6 months up to 2 years depending on how frequently they’re used and how quickly they wear down over time.
Wearing a properly fitted sports bra is essential for keeping your body comfortable while engaging in physical activity – especially if you plan on taking up running or any other high-impact exercise program!
Not only can it help prevent chafing and discomfort in the chest area but also help improve performance by providing ample support throughout your workout routine.
Hydration is an essential part of any physical activity, running included. When running, the body needs more water to maintain its performance and prevent dehydration.
Since running often takes place outside in hot or humid climates, it’s especially important to stay hydrated during these conditions.
Even mild dehydration can lead to fatigue, muscle cramps, and headaches which can significantly impact how well you perform while running.
Therefore, it’s important to drink plenty of fluids before, during, and after exercise – ideally water or a sports drink that contains electrolytes such as sodium and potassium.
It’s also recommended to consume 20-25 ounces of water around two hours before your run then another 8-10 ounces fifteen minutes before starting your workout. During exercise, aim for 6-8 ounces of fluids every 15-20 minutes – this helps replenish the body with electrolytes while also keeping you cool and preventing overheating.
If you plan on doing longer runs (60 minutes or more), consider adding an extra nutrition source such as energy gels or chews to help maintain your energy levels during the race.
When it comes to post-run hydration, don’t forget about replenishing lost electrolytes by drinking a sports drink that contains sodium and other necessary minerals.
And if possible, try to get some protein within 30 minutes after finishing your run since this helps support muscle recovery and reduce soreness over time.
Add accessories if you want
Adding accessories when running can help you stay safe, comfortable, and motivated during your runs.
Popular running accessories include headphones for listening to music or podcasts, a fitness tracker to monitor your progress, sunglasses for eye protection from the sun, and a hat for shielding yourself from sun exposure.
If you’re running in low-light conditions or at night, adding reflective gear such as a headlamp or LED armbands is also recommended. This helps keep you visible while keeping both hands free so you can focus on your run.
You may also want to invest in some lightweight clothing designed specifically with runners in mind. Look for breathable fabrics such as polyester or nylon that help wick away sweat while keeping you cool during even the most intense workouts.
Good running attire should fit comfortably and securely without being too tight or restrictive – this helps ensure that it won’t ride up or get in the way of your stride while exercising.
Running belts are another great accessory for carrying small items like keys, cash, and phones without having to hold them in your hands. Many of these come with adjustable straps so you can find the most comfortable fit depending on how much stuff you need to carry with you.
3. Start Slowly
Once you’ve received clearance from the doctor, it’s time to take those first steps and start running! However, it’s important not to rush into things. Start with a warm-up of 10-15 minutes of light exercise such as walking or jogging at a slow pace. This will help to get your body and muscles ready for the upcoming running session.
Once you feel adequately warmed up, begin with a manageable jogging distance such as 5-10 minutes depending on how you’re feeling. As time progresses, slowly increase your run duration by adding a few minutes each week until you eventually reach 30-45 minutes of continuous running.
4. Building a Foundation
When it comes down to how far you should run, there’s no one-size-fits-all answer. Everyone is different and thus how much mileage each person can cover varies significantly. Start by aiming for a comfortable distance that you can handle without too much difficulty, then increase that distance slightly each week or month. You can then begin cross training to enhance other workouts other than running.
In terms of how often you should run, it’s important to give your body plenty of rest and recovery time between runs. Aim for 2-3 days a week initially, with some rest days in between – then gradually increase the frequency as your fitness levels improve. It’s also extremely useful to track how far and how often you run each week. This will help to monitor your progress and stay motivated.
There’s also a proper running form to make sure you run as efficiently as possible and lose weight at the same time. Sticking to your weekly running schedule will give you consistency so that you can prolong your running program until it becomes a regular running routine.
You can start running a half marathon then you can proceed to longer distances on your next running workouts. This is a mistake by most runners– they exhaust themselves too much. Start at an easy pace and consider strength training to build endurance.
Where’s the best place to Run?
The best place to run will depend on the type of running you want to do and how experienced you are. For beginners, it’s best to start out running on flat, well-paved surfaces such as sidewalks or a track.
This allows for safe and comfortable footing as you become familiar with how your body moves and how long your runs can be.
For more experienced runners, trails can provide an exciting alternative as they offer varied terrain, stunning views, and a chance to explore nature. Research local parks or nature preserves near you and look for trails that are suitable for running based on difficulty level and length.
Remember that trail running requires special attention in terms of safety and navigation – so make sure to bring along a map, compass, GPS device, or other navigational aid if needed!
If you’re looking for an indoor alternative to running outdoors (especially during winter months), many gyms offer treadmills that allow you to customize your speed and incline settings. Treadmills can also be great options for interval training or tempo runs if you’re looking to improve your overall speed.
No matter where you decide to run, remember that it should always be enjoyable! So don’t forget about comfort – wear breathable clothing material with proper support (and reflective gear if needed) so that you’ll feel comfortable even after extended periods of running.
Additionally, it may help to pre-plan routes ahead of time or even join group runs in the area – this way, safety is ensured while also providing companionship and motivation throughout each session.
What’s the Best Way to Cool Down?
After a run, it is important to cool down properly in order to prevent muscle soreness and injury. Cooling down helps you maintain flexibility, improve circulation, and even reduce the risk of dizziness due to post-exercise blood pressure changes. The best way to cool down after a run is with a period of slow jogging or walking for 10-15 minutes. This gradually reduces your heart rate and lets your body return to its pre-exercise state slowly.
Another great way to cool down after a run is by performing dynamic stretches. These involve active movements such as lunges, leg swings, and arm circles that help keep the muscles loose and supple following exercise. Be sure to avoid static stretching during this time as this can cause further strain on the muscles while they are still warm.
Finally, be sure to rehydrate yourself by drinking plenty of water after running – this helps replenish lost electrolytes while also preventing dehydration. Additionally, try snacking on some fruit or yogurt within an hour of finishing your run as these are packed with simple carbohydrates that can help restore energy levels quickly and efficiently!
Running is a great way to get fit and stay healthy. Starting slowly and gradually increasing your distance or speed can help you achieve the fitness goals that you have in mind.
It’s important to find the right place for running – whether it be on flat surfaces such as sidewalks or tracks, trails surrounded by nature, or even an indoor gym with treadmills – so that you will enjoy each session while also staying safe during each run.
Lastly, don’t forget to properly cool down after each workout; this helps prevent muscle soreness and injury while also allowing your body to return to its pre-exercise state quickly and efficiently! So what are you waiting for? Put on those shoes and hit the ground running today!