You’re a runner the moment you lace up your shoes and start running. It doesn’t matter how fast or far you run. Running has numerous benefits, from improving physical health to reducing stress. Starting as a beginner can be intimidating, but proper planning and preparation can be a very fulfilling and exciting experience. It’s amazing how quickly progress can be made, and the sense of achievement after completing your first few runs is genuinely satisfying.
Are You Sure You Want To Start Running?
If you want to start running for weight loss or to get in shape, you may want to consider another activity. If you don’t like the exercises you do, then you’re more likely to give up. That’s because your willpower and motivation are finite. When they begin to wane, you’ll start deprioritizing exercise and find excuses for not doing it. If you force yourself to exercise, you’ll focus more on the desired results, which will never come fast enough. This will only lead to frustration, and you’ll likely stop exercising.
You can reach your fitness goals by walking, hiking, biking, practicing yoga, or engaging in other activities. You’ll burn approximately the same number of calories walking the same distance you run. It just takes longer to walk. In fact, you can engage in other activities and gain the same benefits as running. You want to look forward to exercising and doing it consistently. As a result, you’ll have fun and improve your overall health and quality of life, sometimes without changing other aspects of your lifestyle. If you are still excited about becoming a runner, let’s begin your journey as a runner and get you to start running!
Let’s Start Running
Running can have many positive effects on both the body and mind. However, it’s important to remember that running can be challenging, especially when you first start running. It takes a lot of effort and dedication, but you’ll reap the rewards if you keep the right mindset and maintain a consistent routine. If you’ve never run before or it has been a while since you’ve run, you should talk to your doctor to ensure you’re healthy enough to start running. If you get a thumbs up from your doctor, then you’re ready to go!
Warming up with light stretching is essential to prepare your body for running. When you finish your workout, do some cool-down stretches to help you recover and reduce post-workout soreness. Both will help reduce your risk of an injury. At first, you’re focusing on getting your body used to running. Therefore, you should allow enough time to recover between runs.
When you prepare for that first run, forget about any time, pace, or distance goals. Your goal is to run at an easy pace for as long as possible. If you’re running on a treadmill, find a comfortable pace and ignore all the numbers on the console. If you’ve never run before, you’ll likely be uncomfortable after only a few minutes. That’s OK and perfectly normal. When you feel like you have to stop, start walking until you’ve recovered, and then start running again. These first runs will be the hardest but will become easier as you run more.
Wear Appropriate Gear
Typically, you should dress as if the temperature is 15F to 20F (~5 to ~10C) warmer than the actual temperature. For example, if it’s 50F (10C) outside, wear clothing similar to what you would wear in 65F to 70F (~18C to ~21C).
Your clothes should be comfortable and made of moisture-wicking fabrics. These fabrics will help draw sweat away from your skin and keep you dry. You should avoid clothing made of cotton since cotton absorbs sweat and can become heavy and irritate your skin.
Your running shoes should feel comfortable. Even for experienced runners, finding the proper footwear can be challenging. However, if you are just starting to run, you can ask for advice at your local running store to help you find the right footwear. Also, running socks should be well-padded and fit snugly to prevent blisters.
You may not have these clothes or footwear when you first start running. However, as you run more consistently, you may want to invest in some of these items to prepare you for running in different environments.
Tips To Make Running More Enjoyable
Variety Is The Spice Of Life
When you first start running, it’s new and exciting. After a while, running can feel lonely and monotonous, which could lead to boredom and burnout. However, adding some variety to your runs can be the fix you need to keep it new and exciting. For example, you can run in different places, such as a park, trail, or neighborhood. A change in scenery can provide a sense of newness and adventure to keep you motivated.
Cross Training
If you do the same run all the time, you increase your risk of injury. Instead, you should add strength and flexibility training to get the most out of your running. A well-rounded routine can help reduce your chances of muscle imbalance and overuse. Not only will this reduce your risks of injury, but it could also help you run faster and farther.
Learn To Control Your Pace
Another challenge for newbies is pacing. You will have a bad time if you always try to run fast. No matter how long you’re going for a run, it would be best if you try to run at a 6 or 7 out of a 10 in terms of how hard you exert yourself. At that intensity, you should be able to hold a light conversation. If you slow down to walk, then your effort should feel more like a 2 or 3. When running for the first time, aim to do a 20-minute workout three days a week. This will help establish your weekly routine. In time, you’ll run longer and settle into your pace. In no time, you’ll run for the whole 20 minutes.
Listen To Music, Podcasts, Or Audiobooks
Listening to something during your runs can make it more enjoyable. Music can help you keep pace, while a podcast or audiobook can be stimulating. In each case, they can distract you from the aches and pains you’re feeling, which can help you get through some of the more challenging workouts. However, you shouldn’t listen to anything if you’re running where there are people, bikes, cars, or other traffic because it is dangerous if you’re not fully aware of your surroundings.
Start Running With Friends And Family
Exercising with friends or family can increase your chances of staying more consistent. Exercising can be more enjoyable together and help you stay motivated and accountable to each other. If you plan to exercise with others, you’re more likely to show up and exercise. You’ll also be able to enjoy each other’s company and share in the experience of becoming a runner.
Take Your Running To The Next Level
If you stay consistent, you’re going to improve. You’ll know because it will become easier to maintain a pace and go farther or faster than when you first started. At this point, your body is adapting, and you’re thinking about where to go next. Perhaps you want to start running races such as a 5k or marathon. Maybe you want to keep it casual and continue running like you do now. However, if you want to become faster, run farther, or longer, you will need a plan, and you should track your progress.
Start Running with a Plan
A training plan is a running workout schedule designed to improve performance, build endurance, and prevent injury. The specifics of a training plan can vary depending on your fitness level, goals, and the distance you are training for, such as a 5K, half marathon, or marathon.
A training plan is crafted to your current fitness level. There are several online plans, or you can work with a coach or personal trainer to help you. Your plan will contain a schedule over several weeks or months that outlines what kind of workouts you should do and when. You’ll build a foundation of runs, speed work, long runs, and planned rest and recovery days.
Regardless, it’s important not to force yourself through any workout and to listen to your body. If you need to take a day or two off to rest, then do it. A short break of a day or two will not erase all your hard work. When you’re ready, your plan will be waiting for you.
Tracking Your Progress
You can’t remember everything that you’ve done related to your goal. In fact, research shows that most adults can only memorize 5 to 9 items for a short period. Therefore, the information can be lost if it isn’t written somewhere relatively quickly.
Thankfully, you can remember all those details if you track your progress in a fitness journal. Tracking your workouts with a fitness tracker and app can give you a birdseye view of all your effort. Not only will you see your progress, but you may also see early indicators of trouble, which will let you adjust your workouts sooner rather than later to nudge yourself in the right direction. As a result, tracking yourself can help you manage your goals and reduce your chances of injury.
The Takeaway
Running is a lifelong journey and not a sprint. Start small, be consistent, and most importantly, enjoy the process of becoming a runner. There is no perfect time to start. Running is for everyone; even short, slow runs offer physical and mental benefits.
Begin with a warm-up, then start with a comfortable pace and short distance. Finish your workouts with a walk and some light stretching. You can improve your running by incorporating strength and flexibility training. As you aim for more challenging goals, create a plan and track your progress to keep you moving in the right direction. Above all, listen to your body. If you feel exhausted or any signs of an injury, take a day off to recover.
FitTrend’s mission is to help you along your self-improvement journey, promote an active lifestyle, and help you achieve your goals. Our journal can help you track your workouts, weight, mood, calories, and more. Also, FitTrend allows you to connect supported gadgets to your account to make it easier for you to update your journal automatically. Create your account today and start using FitTrend for free!
Disclaimer: No content on this site should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
