Running has been an ongoing trend for years now and not without reason: running is good for your body and mind, plus it requires little equipment. Whether you want to work on your overall condition or just want to run away from everyday life, a nice run around the block benefits you. Everyone can do it and the best part: you can run anytime, anywhere. Starting to run can be quite a challenge though, and injuries are at risk. To prevent you from overegging the pudding, we give you 10 tips so you can start running.
The benefits of running
Everyone, no matter what age, is a runner. Besides fun, running is a great exercise and really benefits your overall health. The benefits of running:
- Running is a weight-bearing exercise and helps to build strong bones
- Running strengthens your muscles
- Running improves cardiovascular fitness
- Running helps you maintain a healthy weight
- Running is an excellent stress reliever
- Running increases your metabolism, lowers your cholesterol levels and decreases the risk of osteoporosis
Tips on how to start running when you’re a beginner
The list above sounds good, huh? We bet you are jumping to get going, but first things first. Good preparation is half the battle and will prevent you from getting injured in no time. These tips will help you prepare for your first training!
#1 Set realistic goals
It is all about motivation. We know it is tempting to hit the roads hard and fast as soon as you step outside. Please don’t do this if you don’t have any running experience! Nobody expects you to run 5K within a week (or two). It’s best to build a foundation first and ease yourself into running if you want to stay motivated. If your goals are not realistic, you’re likely to lose all motivation and you’ll risk injuries. By setting realistic goals, you can celebrate your achievements. Give yourself a reward that will make you super happy to stay motivated.
#2 Invest in running shoes that suit your feet
Wearing correct running shoes is essential if you want to prevent injuries. No matter how gorgeous your trendy trainers look, they are not suitable for running. A correct running shoe cushions the shocks during running and thus protects your joints. No feet are alike and there is no universal shoe that is suitable for everyone. That is why it is essential to know what running shoes you need before you get your heart rate up.
#3 Wear a sports bra
Forget about your lovely lace bras if you plan to do some running today. Your breasts can move up to 10 cm when you run. That can strain ligaments and cause a loss of elasticity. The result: drooping breasts and that is not what you aim for! If you want to protect your puppies, it is clever to invest in a sports bra that can handle the movement.
#4 Start slowly
There is nothing wrong with taking your time. The best trick is to be consistent enough to build strength and endurance. Going too fast only causes injuries, and that will take all the fun away from running. Run at an easy pace that feels like you could maintain forever. If you run faster than you should, you are going to be in pain all the time and you will never get to a point where you can run for miles without getting out of breath. Just develop endurance first; speed will come eventually.
#5 Warm-up first before you start running
Many people skip the warm-up, but we recommend that you do a proper warm-up before every workout. That way you prepare your body for the effort that is to come. Your muscles will perform better and you’ll get so much more out of your workout! A decent warming-up consists of, i.e., hopping, loosening your upper body and lifting your knees. We know that doing a warm-up can be quite boring, but it prevents injuries.
#6 Do a cool-down afterward
Doing a cooling down after your workout is just as essential as warming-up. Running causes your heart rate to go up and a constant contracting of the muscles. By doing a cooling down after you’re done, you lower your heart rate. You also allow your body to slowly get used to its normal rhythm. A cool-down also prevents injuries and sour muscles, so you will feel even better after your workout!
#7 Do not overdo running
Are you wondering how many times you should be running a week? Well, that totally depends on your current fitness level, injury history and goal. If you are a total beginner, aiming for two runs a week is perfect. If you are more advanced, then three to four times a week should be plenty. Too much running too soon will lead to a burnout and all your preparations and excitement will be in vain. The key is to keep your workouts varied and at a level that suits you, so you don’t get bored.
#8 Eat before you go running
Eating a big plate of pasta before you’re going out for a run sounds appealing, but it is a bad idea. Eating too much before you exercise will give you stomach pains. And these are no fun anyway, but not at all when you are running. Before you start your workout, it is a good idea to eat something light, like a sandwich or a cup of soup. That way, you won’t be running with a growling stomach plus you won’t be in pain during your run.
#9 Listen to your body
It is better to stop running as soon as something hurts. Do you feel those painful twinges in your side? Stop running and just walk for a few minutes. You can then pick up the pace again. Do you notice that your feet and/or legs are overloaded? It is best to stop training immediately. By continuing your running, you increase the risk of getting injuries and that will only make things worse.
#10 Wear correct running clothes
Wearing running clothes that suit you is essential if you want to enjoy running in all weathers. Our advice is to dress like an ‘onion’: layer up so that you can take something off if you feel too hot. Before you run to the shops to buy a pile of running gear, please keep the following in mind:
- Polyester clothes are perfect. They regulate heat and wick away sweat.
- Buy the correct size to prevent skin irritation. Running in clothes that are too small or too wide is very uncomfortable.
