Last year, 55% of runners hit a new personal best. The pandemic saw a desire to get out and get fit at the same time.
Are you wondering how to start running or jogging? If so, you may be wondering how to hit your personal goals of achieving better health while learning to run.
The hardest part is making the first few steps, but we can help. Read on as we discuss how to start running.
Set a Goal
Setting a goal is extremely important. It gives you a benchmark to aim towards. This makes it easier to track your progress and results in more enthusiasm.
Most people choose a race as their goal. This could be a fun run, a half, or even a full marathon. The good thing about this is they have a definite date in place.
Having a goal will also help your motivation. There are a number of other things you can do to help this. Getting motivated is all about building good habits.
Set out a time of day and build a routine for running. Listen to the same music before you set off, and plan a reward for yourself when you finish. This will get you into a habit of running.
You can also create systems that make you feel good about what you have done. Online solutions like Strava let you share your achievements and progress with others who will motivate you to do better.
Invest in the Right Gear
You can set out running in what you already have at home. In fact, you can probably do quite well in it. However, investing in the correct gear will keep you comfortable, stave off possible injury, and can increase performance.
The first place to start is with the right running shoe. Running is high impact, and running sneakers are specifically designed to counter this with an ample amount of cushioning and support for the foot. If you run in regular sneakers, you will find it takes a toll on your feet and legs.
It is recommended that you try on a range of brands and types before buying. One highly recommended running shoe brand is Adidas, and you can shop for Adidas Ultra Boost here.
After this, move to the rest of your clothing. You can buy designated running gear, which will keep you warm and cling to the skin. If you don’t have the budget, then you just need items that do not have loose flaps and areas that may become annoying when mobile.
Finally, you need something to keep you hydrated. A simple water bottle will suffice, though other solutions include backpacks and hydration sachets for long-distance running.
How to Start Running
In the early days, you are aiming to get your cardio fitness up. You don’t want to put your body under strain, as it has to adjust to running. All new runners will feel discomfort, but if any pain occurs, you should stop.
The best way to start running is with a warm-up. This prepares your muscles and prevents injury. Jumping jacks, squats and other stretches can help prepare you.
A run-walk method is a great fitness training tactic in the first few weeks. Start by running for around thirty seconds, and follow it with a one-minute brisk walk. You can increase the length of the running time as your fitness increases.
One of the best fitness training tips is to get control of your breathing at the start of your running practice. This means you will form another habit, and won’t have to worry about it later down the line. The purpose is to get oxygen to your muscles in a regular, controlled manner.
There are a number of breathing techniques you can use. One of the more popular is the two methods. To do this, breathe out for every two steps you take, then in through the nose and back out through the mouth.
Everyone will have a different shape and thus run differently. Regardless, there are some tips for holding forms that may help you.
The upper body should be relaxed and upright. Avoid bending over or hunching from the hips. By having the shoulders slightly forward, you can shift the body weight to provide momentum.
Arms should not cross over the centerline of the body. Keep them relaxed at all times and at a 90-degree angle. In the early days of training, you may be surprised at how tender the arm muscles get from use.
What and how you eat will have a huge impact on your running session. Your body needs to be fueled to keep it going, but it needs fuel at the right time.
Before and after a run, you don’t want a huge meal. But you do need something to keep you going. Try to get a blend of good carbs and proteins.
Eating should be done about an hour before the run. This gives the food time to digest. The energy from it should enter the body just as you start to hit the track.
If you finish, consume something within 15 minutes of stopping. Never use these snacks to replace meals. They should always be an addition.
Now you know how to start running, nothing can stop you. Get some equipment, set a goal, and pick a route. Before long, you will find both your physical and mental health improves.
If you found this article useful, we have many more to help. From exercise to diet, we can help you get healthy in the coming year.