Running is a simple, effective way to get into shape and lose weight. In fact, a proper running program will improve your cardiovascular health while only requiring comfy clothes and a good pair of shoes. You don’t need any fancy equipment or a gym membership to be a runner.
The first and best of the running tips for beginners is going to see you doctor for a check-up. This is especially true if you are out of shape and have not worked out in a while. A check-up can catch potential issues before they come up when you start your running program.
You will need to schedule regular times for your running that should average two to three times per week at first. Even if you cannot devote much in the way of time, it is better to be on a regular schedule than run a lot one week and then miss the next two weeks.
To avoid injury, you’ll want to start out slow at first and ease yourself into the running at a gradual pace. Be sure to warm-up with a few stretches and walk for about five minutes before you start your run. You can incorporate knee lifts, marching in place or climbing stairs as part of your warm-up routine.
Once your muscles are warm and ready to go, you can start by walking continually from 10 to 30 minutes. If you can walk at a brisk pace for 30 minutes without becoming winded or overly tired, you can then add a few minutes of running inside the 30 minutes.
Remember, the key is to build up your running time slowly on a day-to-day basis so that you do not over exert yourself. In addition, you should ignore the old adage of “no pain, no gain”. If you feel pain or discomfort when running, slow to a walk immediately until you have recovered. However, if you continue to feel such discomfort, it is advisable that you make an appointment with your doctor.
How to Run
Overlooked in many running tips for beginners is how you should run as proper form is necessary to avoid injury and get the most out of your experience.
You should run with your shoulders and arms relaxed and the elbows bent to avoid over stretching. Be sure to keep your posture straight, but comfortable so you can establish a smooth stride. Your feet should strike the ground from heel to toe. By keeping this form when you run, you’ll help avoid injury.
Once you have finished your run, you’ll want to cool down so that your heartbeat will get back to normal. You can walk while stretching your legs to keep the muscles from tightening up.
During time between runs, you’ll want to focus on proper diet and nutrition. This means eating well-balanced meals and regular snacks. Getting a good balance of carbohydrates and proteins. You will also need to focus on hydration. I personally bring a bottle of water with me where ever I go. In terms of supplements a good multivitamin daily can help replace nutrients not obtained from food. You may also consider a variety of other supplements on the market.
Over time, you’ll be able to build up your running to the point where you may go beyond the initial 30 minutes. Many people will train for five or ten kilometer races by running in this manner. While you may not be able to start a marathon for a while, by establishing a running program you can build your way up over time until you reach your goal.