How to Begin Running - Guts2fit

How to Begin Running - Guts2fit

freepik img

There are numerous reasons why millions of people all around the world like jogging. Running is healthy for your body and mind, whether you're training for a race or just logging kilometres for enjoyment, and it requires very little equipment. All you need is a nice pair of running shoes and the will to begin.

Running may appear to be so simple that preparing to begin a jogging regimen may appear absurd. Yet, by studying the fundamentals of the sport, such as the many forms of running and the numerous gear alternatives, you can boost your enjoyment and make your training more successful.

This beginner's guide to running will have you taking steps in no time, from the advantages of running to the gear, nutrition, and perfect form that will help you get started and remain running safely and injury-free.

Benefits of Running

Most people who run on a regular basis do so for the physical, social, and mental benefits it provides. Running is one of the most efficient exercises for increasing cardiovascular endurance. Running outside benefits from exposure to nature, which can reduce stress, relieve anxiety, and improve your mood. 

Running has a low entry barrier as well—you don't need fancy equipment, it's very cheap, and you can do it virtually anyplace. It's also an activity that can be done at any age; it's never too late to start. Many people who participate in the sport are in their 50s, 60s, and even 70s.

Running is an activity that may unite families. Some families, for example, participate in charity fun races or jog together to spend valuable time together while promoting healthy ideals. Running programmes teach children how to overcome hurdles and persevere.

Why Do Humans Run?

Here are a few more reasons why individuals choose to run:

• It is one of the most efficient strategies to increase aerobic fitness. • Running can be an effective weight loss approach.

• Jogging is a great stress reliever.

• You can run alone for peace and alone, or with others for social engagement.

 • Running releases endorphins, and you may even experience a runner's high.

• You improve your general health by having more lung capacity, a faster metabolism, lower total cholesterol levels, more energy, and a lower chance of osteoporosis.

Types of Running

While running appears to be a very simple activity, there are other forms of running that you may choose to investigate. The majority of runners participate in one or more of the following types of running.

Road Runner

Road running is one of the most common styles of running. Running on paved roads, trails, and sidewalks is included. It's the most convenient sort of running, and almost all runners do it at some time throughout their training. You only need to walk outside and start moving to begin; it's also one of the easiest ways to begin jogging.

Running on the Treadmill

Treadmill running is an excellent alternative to outdoor running. If the weather is poor, running on a treadmill is a good option. Nonetheless, this sort of running is (generally) easier on the joints than outdoor running.

Most treadmills allow runners to adjust their speed, incline, and resistance to replicate outdoor running and to keep their exercises interesting.

Racing

Some runners like the thrill and competition of competing in races. Race distances range from 5Ks to half or full marathons, and even ultramarathons of 100 miles or more. Roads, trails, and tracks are all used as course variations for races. Most people start races not to win (or even come close), but to establish and fulfil a personal objective.

Running on Trails

Trail running is a terrific alternative for individuals who prefer beauty and tranquil surroundings while exercising. Trail running is typically done on hiking paths with various terrain, ranging from deserts to mountains. Trail runners may be running through streams, running through roots, or traversing steep hills.

Track and Field

Track events include sprints such as the 50-yard dash, 100, 200, and 400-meter sprints, as well as hurdles. Running track frequently entails more focused speed work and less endurance jogging outside.

You can also participate in races. Indoor track races can be as little as 55 metres and as long as 25 circuits on an outdoor track (10,000 meters)

Some road and trail runners enjoy running on a track from time to time for safety and convenience. On a track, you don't have to worry about vehicles, bicycles, or animals, and it's simple to check your progress.

When you're ready to step up the pace, the track is also ideal for runners training for races to work on specific speed sessions. Do an interval workout on the track at your local community or high school.

Starting Again

To avoid injury, whether you're new to running or returning after a long absence, it's critical to start slowly and steadily. Here are some pointers to get you started in the right direction.

Get Medical Certification:

If you've been inactive for more than a year, consult your doctor before beginning a running programme. While your doctor will almost certainly welcome your new exercise routine, he or she may offer some advise and precautions.

Likewise, if you've had an injury, take medicine, or have a medical condition, find out if there are any specific guidelines you should follow. Those with type 1 diabetes, for example, may wish to carry a snack in case their blood sugar lowers.  Some blood pressure drugs may necessitate the use of a heart rate monitor to monitor intensity.

Invest on Shoes and Equipment:

Wear running shoes that are both comfortable and appropriate for your foot and running style. To get fitted for the best running shoes for you, go to a dedicated running store.

While you're there, look for technical gear like running shorts, shirts, and tights made of lightweight wicking fibres. While these clothing aren't required for running, they do help you stay dry and comfortable while working out.

Keep yourself safe:

Take deliberate actions to keep your body safe and injury-free. Before you begin running, conduct a warm-up. For 5 to 10 minutes, walk or jog slowly before increasing your intensity. Warm-up exercises such as dynamic stretches or running drills could also be included.

Second, heed running safety recommendations, such as running against traffic on roads. When you go for a run, never forget to have an ID with you so that, in the unusual case of an accident, you may be quickly identified.

Employ the Walk/Run Technique:

You can begin your running routine by alternating between running and walking intervals. For many beginner runners, this is the simplest approach to improve endurance while minimising joint stress and maintaining a moderate intensity level.

Begin by alternating one-minute intervals of running with one-minute intervals of walking, and then gradually increase the amount of time spent running. Reduce your walking time as you get more comfortable.

Make It Workable:

Your running exercises may be difficult at first, but they should not be so difficult that you never want to run again. Maintain a casual, conversational pace throughout each workout. Slow down if you can't communicate in entire sentences.

To acquire the maximum oxygen, breathe via your nose and mouth. To avoid side stitches or cramps, try deep belly breathing. 

Cool down after each run by jogging or walking for a few minutes. Gentle stretching will help you avoid tight muscles afterward.

In your new running regimen, focus on consistency rather than speed or distance. Create a weekly running schedule to develop a regular running habit.

Correct Form of Running:

Although running is a natural movement, you may still improve key parts of your running form to enhance your experience. You can become a more efficient runner by using proper running form.

Paying attention to and changing key aspects of your running mechanics can help you save energy, improve your pace, run longer distances, and lower your risk of injury. There are a few fundamental formatting guidelines to follow.

Hydration and nutrition:

You'll immediately realise that eating well and staying hydrated can have an impact on your running. Here's what you need to know about both.

Hydration is essential.

You lose water through sweat, whether it's cold or hot, so drink before, during, and after your runs. During running, keep an eye on your thirst level and drink when you feel thirsty.

You should drink four to six ounces of liquids every 20 minutes while running. Runners who are running faster than eight-minute miles should drink six to eight ounces every 20 minutes.

You'll have to carry your fluids if you don't have access to water on your jogging routes. Check out various fluid carriers that can be used to keep your fluids in place while running. If you're running a race, you shouldn't have to carry your fluids because there will most likely be water stations along the route.

For longer workouts (90 minutes or more), include a sports drink (such as Gatorade) in your fluid intake to restore lost salt and other minerals (electrolytes).  The carbs and electrolytes in the sports drink also aid in hydration absorption. It is critical to be properly hydrated. In general, the colour of your urine can serve as a clue. You're probably dehydrated if your pee is dark yellow. Try for a bright yellow urine, similar to lemonade.

Running Nutrition:

Eating before, during, and after a run has an impact on your performance and recuperation. Before a run, eat something light and heavy in carbohydrates but low in fat, protein, and fibre. Try to complete eating 90 to 120 minutes before you begin running.

Some runners can eat 30 to 60 minutes before a run and still complete the workout comfortably. Keep in mind, however, that every runner is unique. It may take some time to find the perfect regimen for you.

If you run for more than 90 minutes, you'll need to replace some of the energy you're expending. A general rule of thumb is to consume 100 calories after an hour and another 100 calories every 45 minutes. Energy gels and chews, sports bars, and sweets are examples of quick-to-carry and eat foods.

Eat some carbs and protein within 30 minutes of finishing a long run to replenish muscle glycogen (stored glucose). A decent carbohydrate-to-protein ratio is 3:1.

Motivation:

When you begin your running programme, you will most likely be excited and energised by your new commitment. Yet, you will most likely face obstacles along the way that will put your motivation to the test.

There are a few typical motivational tactics used by runners. First, many runners join a running organisation or find a running partner. Several types of running groups appeal to various types of runners. Some groups run to prepare for a specific race, others run for the social side of running, while still others run for charity or a common cause.

Another popular approach is to run with music. Listening to a nice playlist might help you stay energised throughout long runs. Nonetheless, keep in mind that wearing headphones while running has certain advantages and disadvantages.

Running with headphones has a big disadvantage in that it restricts your capacity to hear noises around you, which may endanger your safety. It may be beneficial to run with and without headphones.

You should also keep a running journal. Maintaining a training record allows you to express your highs and lows along your running journey. It also serves as an excellent testament to your efforts. On days when you don't feel inspired, reflect on your accomplishments and you could find the drive to exercise.

Finally, surround yourself with inspiring running phrases in your house, workplace, or social media feed. Merely being surrounded by the words of excellent runners may be uplifting and inspiring.

Utilize Water Within and Outside Your Body:

In addition to drinking water when thirsty, you can utilise it to keep cool when running. Splashing water on your head and body will rapidly cool you down and have a long-lasting effect as the water evaporates off your skin if you're hot. Splash cold water on your head, the back of your neck, and under your arms.

Don't Push Yourself

Pushing your pace in hot and humid weather is not a good idea.

Consider the weather conditions, especially on race day or during a tough training.

Try not to beat the heat.

Slow down, take walks, and reserve your strenuous efforts for colder weather. If the weather is bad, try some treadmill running if you have the option.

Related: 7 Reasons to Start Running