How to Start Running: Useful Tips for Beginners
Running is one of the most affordable and overall popular sports in the world. And for a good reason – it’s easy to do, there’s not a learning curve, and it’s accessible, as you just need a good pair of shoes and a road to run on. While all of that is true, and there’s not a lot that can go wrong while you’re running, it’s still worth it to learn a bit more about the sport before you dive headfirst.
In this short article, created in collaboration with our friends from the running blog – https://pacepassion.com/ and the author himself, Oleksandr Zagrebelny, member, runner, and coach of the Nike Run, we’re going to explore some of the most useful tips for beginner runners. We’re going to take a look at the vital aspects of the sport they should know about, as well as what type of equipment is absolutely necessary for success and longevity in the sport.
4 How To Start Your Running Journey
We’re sure you’ve heard the phrase – “you just need to go out and run.” While that’s mostly true, it doesn’t really count as useful advice – so if you’re someone who’s always wanted to take up running and you’ve never known where to begin, the following tips are just for you.
Get Some Decent Running Shoes
During your first few runs, you won’t necessarily need specific shoes, especially if you’re not running long miles. However, if you start to enjoy the sport and you start setting goals and running daily, it’s a good idea to invest in good running shoes that will provide you with the needed support and cushioning, which makes running not only more comfortable but also reduces the risk of injury. For your first pair, it’s recommended to visit your local running store and do a fait analysis – an exercise that involves you running on a treadmill for a few minutes, and then the experts will be able to assess where you land on your feet as you run and whether you have any misalignments within the knees or ankles, which will help determine which model of shoes is the best for your specific stride.
Start Each Run Slowly
When you start your run, you should do it at a pace that is slower than your normal one. Now, if you’re just starting out, it may be difficult for you to know which pace is normal for you and which one is fast – so the way to depict that is to monitor your heart rate. The easiest way to do it is with a device – a watch, a smart band, but if you don’t have one, you can just pay attention to your breathing; if you’re running out of breath, then that’s a sign you’re going too fast. That’s why you should start each run with the idea that you will finish strong – meaning that you will gradually increase your speed as your body warms up.
Take Walk Breaks If Needed
For many new runners, walk breaks are a great idea – they stave off muscle fatigue and delay the depletion of stores of glycogen (the prime fuel for your runs), which allows you to run for a longer total time. A good idea is to do five minutes of running combined with one minute of walking, and to do that throughout the entire run. With that said, if you don’t feel like you need walk breaks, you don’t have to take them – granted, they will naturally be less and less needed as your running improves and your body gets used to the exercise.
Don’t Focus on Speed
Online, you will find many conversations about pace – what’s a normal pace, a quick one, and a slow one. For experienced runners, that information may be needed in order for them to see where they’re in their running journey. However, for people who are just starting out, it’s absolutely unnecessary to pay attention to speed. At the very start, your focus should be on finishing the run and feeling great afterward and not on specific milestones. Even later, you should be aiming to do most of your runs with a pace that feels good for you and not with one that you read is “normal” on the internet.
Running is one of the best sports to begin and to get addicted to. It’s affordable, and you can do it at any place and any time; you only need a good pair of shoes, a road without a lot of traffic or a park, and a desire to feel the wind in your hair. With that said, we hope that the tips you read in this article will make the journey easier and more enjoyable.