How to start running: the full guide for beginners
Surely you are familiar with the situation: you start running “on Monday,” and a week later there is no trace of the previous desire. Oh, yes – we’ve been through that ourselves.
Start with walking.
If the last time you ran in school, and then reluctantly, one flight of stairs causes shortness of breath, or if there is a lot of extra weight, it is better to start with walking.
For at least a week, aim to walk 10,000 steps every day. It’s just a figure, but it’s better to be guided by something: it’s easier to start that way.
Alternate running with walking.
Many beginners perceive running as a rapid overcoming distance, so they quickly lose exhaustion.
Set a timer and run for 3 minutes, then switch to a step for the next 2 minutes – that’s one series. You should do a total of six, which will take you 30 minutes.
To keep your pace, use a simple rule of thumb: you must maintain the ability to have an uninterrupted conversation while running. This pace is also called conversational.
Exercise regularly and increase the time
Your body needs regular exercise and recovery time to adapt quickly.
At the same time, you need to gradually increase your running time to progress. If 3 minutes of running and 2 minutes of walking feels comfortable, use the following plan:
Week 1: 3 minutes running, 2 minutes walking – 6 series (30 minutes).
Week 2: 4 minutes running, 2 minutes walking – 5 series (30 minutes).
Week 3: 5 minutes running, 2 minutes walking – 4-5 series (28-35 minutes).
Week 4: 5 minutes running, 1 minute walking – 5 series (30 minutes).
Week 5: full 30 minutes of running without walking.
Week 6: 35 minutes of running.
Week 7: 40 minutes of running.
Week 8: 45 minutes of running.
If you feel very tired before completing the workout as planned, then you have either taken too high a pace or run too long.
Bounce back and repeat the previous week again, then try again. And by no means quit with the excuse, “Running isn’t my thing after all.” You just need more time to adjust.
Always do a joint warm-up before you run.
Do a post-workout warm-up.
Don’t skip the warm-up before and after running: it’s as important a part of your workout as running itself.
Watch your body position
The quality of your run depends not only on how fast you move your legs, but also on the work of all the other parts of your body.
Remember a few simple technical details that you can fix on your own:
- Point your gaze forward, don’t look under your feet.
- Keep your shoulders relaxed. Many runners strain them, which causes physical fatigue and slows the pace. If you feel your shoulders tense up, just shake your arms and try to relax them.
- Your arms should move back and forth like a swing. Do not put your elbows apart, bend them at right angles, make a fist with your hands, but do not squeeze them tightly.
- Feet should be placed under the center of gravity, not in front of the body. It is true that this is quite difficult to trace (unless you ask them to videotape you and analyze your technique).
- It is also very important to learn how to relax your body while running.
Introduce variety
Every athlete occasionally loses inspiration, and running becomes boring. What to do? Find different ways to diversify your activities. The good thing is that there are quite a lot of these ways, so everyone can choose the one that’s right for them.
Listen to music
Collect a playlist of your favorite tracks and enjoy the audio accompaniment. The main thing to remember is that we unconsciously adjust our pace to the rhythm of the music, so either watch yourself or choose special playlists for runners with cadence in mind.
If music doesn’t suit you, you can listen to your favorite podcasts or audiobooks.
Find like-minded people
If you’re bored with running alone, find friends who are willing to support your athletic endeavors or join a running club.
It will be more fun to train, and there will be accountability. You can hardly find 101 excuses why you should stay in a warm bed at six in the morning and not go for a run if your friends will already be waiting for you outside.
Start a running diary
This is an option for fans of journaling and studying statistics. Tracking your progress and learning about the processes and circumstances that affect your running results can be your motivation.
By analyzing your notes, you can draw appropriate conclusions and make the adjustments necessary to improve your results. Special running apps or entire social health networks can help.
Remember, it’s never too late to start.
No one requires you to have the speed of a sprinter or the endurance of an ultramarathoner. The important thing is that your workouts are safe, keep you healthy and make you feel good. Everything else is secondary.
Where is the best place to run?
Ideal places for jogging are parks and forests with fresh air and a good dirt surface.
Stadiums are designed for competition and speed work in training. They have their advantages (flat terrain, no traffic), but running in a stadium can be monotonous and boring.
Try to avoid the curbs of highways, avenues, and other gassy places in the city.
What time to run?
Determine a convenient time of day to run, depending on your daily routine and habits. If you’re a morning person and wake up early in the morning, feel free to start jogging before you go to work. If you stay up late and your lifestyle is that of a night owl, consider an evening workout.
Try to start morning workouts not earlier than half an hour after awakening. The body must be awake and ready for the load. Choose safe, well-lit places in the evening.
What to run in?
At first, in addition to willpower and determination, you will only need running shoes. The old, worn-out pair you wore when you went to the woods for barbecues or ran in soccer is not suitable for running and will only lead to injuries.
Select the best sneakers in specialized stores, where you can undergo special testing: to determine the technique of running, the pressure of the foot on the surface, the type of pronation. Or at least ask a consultant for help.
