Running is good for you. To have a good starter run, you need to know some tips that will help you begin your running program.
Beginner Running Tips
Tips for Beginner Runners
Beginner Running Tip – Begin running at any age
Your age is not a factor to be considered when running. You can begin at any age as this is a good exercise for your body. It is actually the oldest form of physical exercise that is still being practiced today.
Regular running can bring a lot of benefits to your health such as increase in energy, prevents heart disease, mitigates the risk of cancer and improves sleeping patterns. Running is also an extremely powerful way to lose excess weight.
Beginner Running Tip – Consult your physician regularly
Before engaging in a running program, you need to visit your doctor first to find out if you have health problems so the doctor can tell you if you are fit for a running program.
Usually, people who have heart problems, breathing problems, have history of fatigue or those who are over 40 years old are not recommended to start running programs without a doctor’s consultation.
Issues of being overweight and lack of previous training are also taken into consideration. Running is a strenuous activity, so always make sure to visit a physician before starting off on the road.
Beginner Running Tip – Use an appropriate running program
Having a running program will help you keep up with the schedules and guide you in accomplishing your goals. If you have a fixed running goal, you will be able to increase your fitness, help you lose weight faster and give you a slow and sound development on top of reducing the risk of any injuries.
Beginner Running Tip – Begin with a simple run-walk program
Some of you may want to start an exercise program but do not know where and how to begin with. You can start off by having a list of schedules consisting of running and walking.
If you are a beginner, chances are you are still not fit to run very long distances. It is not recommended to run long distances as a beginner because it can only cause health problem and injuries. It is best to start in a slow manner and increase your running pace and speed each week.
You can begin with a run-walk routine until you are trained enough to do the running at far distances and speed. Never start off stressing yourself in reaching an impossible goal because it can only cause risk to your health.
Beginner Running Tip – Regularly check your pulse rate
Checking your pulse rate is very important for beginner runners. Because it is a cardiovascular activity, you need to monitor how your heartbeat is improving in each run or if you are risking for any heart problems. If you run in a proper pace, your heart will pump more blood which is good for the body.
In case the pulse rate is too low or too high, then it means you aren’t doing it the right way. Check your pulse each morning as you wake up, just before you get out of bed. Count the heartbeat per minute.
Your pulse needs to increase from 1 to 2 beats each day. If it exceeds to 5 or 8 beats per minute, that means you are overdoing your exercise. You need to rest until your pulse gets back to its previous rate and then start over.
Beginner Running Tip – Carry a running log
A running log helps runners keep track of progress. With the log, you will have all the information you need as well as the list of your goals and development. List a record of time, distance and the type of workout you do regularly.
You can also add in your regular pulse rate and weight. Your running log will motivate you in seeing your mileage increase and your weight decrease.
It will be a record of all the progress with your running program. There is no need to buy a running log. Just write it in a notebook or a piece of paper. You may also use a computer worksheet if you like.
Beginner Running Tip – Pay attention to your body
Your body will tell you when it’s time to stop or slow down. It is normal to experience muscle pains after running, but if it happens a lot, it may be a sign that you need to slow down and rest for a while. Also be aware of other danger signs like dizziness, chest pains and back pains.
When you experience any of those, stop running or walk for a bit and then rest until you feel better. Cease from your running program load and wait for the pain to go away. It is also recommended that you pay a visit to your physician so that your condition can be evaluated.
Only you can tell when your body has had enough, so you should always pay attention to what your body is telling you. Too much enthusiasm while still starting is not a good training. You need to do it all in moderation and with proper pace.
Beginner Running Tip – Begin your training slowly
Having too much training intensity during the beginning period will only cause injuries and health problems. Beginners are encouraged to measure the time for every run. It does not have to be all about speed. Starting at a slow speed and shorter distances is better.
You can increase the distance and the running speed after each week. Health experts and professional trainers recommend starting the training slowly because running too fast, too soon can strain the body.
The slower you begin, the faster you will be in the end, because base building is essential when it comes to running. If you start off slowly, you can go longer and further in your coming runs. It will also prevent you from being overtrained.
Beginner Running Tip – Workout regularly
In order to gain progress in your training, regular workout is important. A workout of four times a week is better than once a week. You also need to include this in your running schedule and make sure to follow it.
Beginner Running Tip – Set your goals and celebrate each progress
In order for you to achieve your training goals, you need to make the goals attainable. Having a goal of running three times a week is a good one. If your goal is to lose weight, make sure to have a specific goal for it. Set the amount of weight you want to lose and the time you want to achieve it.
Finishing a 5K race and improving your PR on the 10K race is also a good goal to set for your running. Each time you reach a goal, treat yourself and pay a compliment.
Do anything that will give you that feeling of ‘Well done!’ It can be a treat to your favorite restaurant, a warm bath or any present such as running shirt, running video, a new watch, a pair of new shoes for your running, and so on.
Beginner Running Tip – Don’t be disappointed if you don’t lose weight quickly
Losing weight is not that easy. Usually, it will take time before you can achieve your weight goal. However, with proper exercise and proper eating habit, your excess body fats will be replaced with lean muscles. Having a healthier body figure is better than just the idea of losing weight.
Beginner Running Tip – Exercise and proper diet
Having too much weight is a result of improper diet and lack of exercise. If you want to lose weight, you need to eat a proper diet, as well as performing enough exercise regularly. These two will make all the improvements in your body.
Beginner Running Tip – Warming up and cooling down
When you do a warm up before any physical activity, it makes your body get ready for the work out. This is very important to do so that the heart and legs can properly adjust before the exercise.
So before sprinting, you need to do a few minutes of brisk walking, followed by easy and slow running. Just before the run, do some stretching for a few minutes. After you finished running, you need to take a few minutes to cool your body down.
Do this by walking slowly at the last few minutes of your workout. End the training with stretches. By doing so, your recovery rate will be improved and will prevent muscle pains.
Beginner Running Tip – Cross training (Conditioning)
Cross training is any activity that is apart from running. Having a cross training program will rest your body and feet from the strenuous running, while you continue on the training process. You can cross train with different physical activities like swimming, walking, biking, Pilates and so on.
Beginner Running Tip – Bring your family in
Let your family get involved with your physical training. Deciding to go for a running program is a life-changer. Your family will help you stay motivated and will encourage you to continue on your training. They can also push you with your training especially if you feel like not getting out the door.
Beginner Running Tip – Get a buddy
Running alone can be pretty lonely. It may also be the reason for you to get bored with your training. Having a buddy will help you keep up with your goals. That way if you feel lazy, you will have someone to nag you to go out and run.
Beginner Running Tip – Get surrounded with anything that has to do with running
Make running a part of your life. That way, there will always be something to remind you to run and keep up in reaching your goals. Getting a subscription to a running magazine is a good step.
You can also buy some books about running and read them daily so you get motivated. Browse in anything from running shoes to running gadgets; anything you can get your hands on that deals with running.
«Run an hour and change your day, run every day and change your life».