Start to run with these tips
Running is a great way to lose weight, improve overall performance and stay fit. But if you are not used to this kind of endurance sport, even a short distance may seem insurmountable. We have some tips to overcome your weaker self and get in the shape for running.
Invest in high quality equipment
Good news: you can start your running routine with a shopping trip! Make sure you have comfortable sportswear that does not restrict your movements. Especially proper shoes are a must-have since this reduces the risk of injury and ensures a better running experience. A sales assistant in a running-specific job can for sure advise you to find the right shoes for you. If you plan to try out run commuting also a high quality running backpack is recommendable.
Before you even start running, sit down and think about your goals and your strategy. What do you want to achieve? How will you reach your goal? If you want to run three times a week, have a look at your daily schedule and find out when the workouts fit best. When you are an early bird, try to fit in your training before work. Or decide when to take some time for running after work.
Start from scratch
Have in mind that you will not be able to run 10K in the beginning, so start slowly. Starting too fast and overdoing it will have a negative impact on your motivation and is not good for your body either. It is recommendable to do some kind of interval training. Vary between easy runs and power walks so that your body gets used to the exertion. After awhile you will not need to walk in between your runs - that’s a great improvement! Next goal: marathon!
Keep it up
Now, that you have started your running routine make sure you do not quit again after some weeks. Consistency is the key! Plan to run at least three times per week and do not get sloppy! You will notice the first improvements soon - this is a great motivation! Keep a workout log (on paper or with an app) to stay on top of things. Also try out different running styles to find out which is the most suitable for our.
Do not forget to warm up and stretch
Even when the actual running training is the most important part to get in running shape, do not forget about the warm up before and the stretching afterwards. Take 5 to 10 minutes before and after your run to take care of your muscles and joints. This will decrease the risk of injury.
Listen to your body
As always, your body tells you what works and what doesn’t. Listen to the body signals and not overdo it with your running training, especially in the beginning. Give your body time to adapt to the new movements and develop endurance. You will for sure notice the first improvements - so, keep it up!
Running has a lot of benefits. Every beginning is hard but our tips can make it a little easier. So, take our advice to heart, put on your sportswear and go for a run!