A beginners guide to running

So you want to get into running? You’ve made the right choice. While there are other similar activities that you can get involved in to get fit and healthy, running is one of the better options as it is something that you can do anywhere you go, anytime. And while it isn’t for everyone either, there are a lot of good benefits to be had from running regularly.

Here’s a brief primer on anything and everything running. Get familiarized with the basics of the hobby—from running attire, to setting your program pace appropriately.

Getting Started on Running

One of the first things that you’ll need to settle within yourself is the reason why you want to start running. To be able to achieve the results you desire out of the activity, you’ll need to know why you want to get involved in it first in order to set a long-term goal for yourself. It really makes a difference when you know why you are doing what you are doing, and you know for certain what you are working towards. Whether it’s to lose weight, get more fit or feel better about yourself, identify your ultimate goal and set it in your mind.

Once you have that goal in place, the next thing you need to do is to prepare for the actual running. The first step towards doing that is to get geared up for the activity. Running entails donning specific attire that can help you maximize your running sessions and prevent you from unnecessary discomforts or injuries. It cannot be stressed enough how important it is to wear the right running gear—from the clothes to your choice of shoes. This spells the difference between a productive running session and one that results in an injury or a sprain.

The Lowdown on Correct Running Gear

So how then do you go about choosing the right running gear for you? The first stop would definitely be your shoes. Running involves a lot of footwork, and so wearing the wrong shoes can cause you to take a fall or suffer from a sprain whilst running. There are actually shoes that are especially designed for running, so it is important to go to specialty stores and sports shops that have these in stock. Ask about the running shoes that they offer. Since it is your first time, it might be more sensible to stick to more popular brands that are known for their running shoes line, such as Adidas and Nike.

Make sure that you fit your shoes and walk or jog around in them before buying them. The way they fit your feet whilst standing or sitting still may be different from how they will mold themselves around your feet during movement—and that’s the more important part. You will need to know how they will feel while you are moving around. And even if you will only be able to do a bit of this for a short span of time in the shop, make sure that you give it a couple of minutes’ trial. This will help you get a feel of the shoes and if it seems comfortable enough for running.

Even if you already know your shoe size, be open to the fact that you may feel comfortable in the size next to it for running purposes. Therefore, when you do try on your running shoes, try the next sizes to it just for comparison purposes. You may find that the next size may be more conducive for the activity that you will be engaging in as well.

That’s it for the shoes—now once you have invested in a good pair of running shoes, the next things that you will have to purchase are your running clothes. A good running wardrobe is essential to anyone who decides to make running a daily or regular activity. You need clothes that are comfortable on you, yet will not impede your speed or your movement whilst running. Again, there are specific types of clothes that cater to runners, and these are the pieces that you will need to invest in.

If you do not have the budget to invest in professional running clothes, then you can opt to wear a simple t-shirt and shorts. However, make sure that they will allow you to move around freely and comfortably. Do not opt to wear loose shorts, as this may affect your speed and ease of movement. Likewise, do not wear a snug top, as this may prove to be uncomfortable for you. Make sure that the clothes you pick provide you room to breathe, while at the same time, allow you to run at the speed you desire without feeling constricted by what you are wearing.

Setting Up A Personalized Running Program

Now comes the most crucial part—creating for yourself a running program that will help you achieve your specific goals. Again, it is important that before you get to this part, you have already established your objectives for running. The reasons behind running will then determine the pattern of your running program, as you will want it to target that specific aim of yours.

Since this is your first time to run, it will help if you start in baby steps to get you warmed up for the activity. You can begin your running program with brisk 10-minute runs around a specific area to get you started, then alternate 30 seconds of running with 30 seconds of brisk walking to set your pace. You can do this three times a week (running everyday is not highly recommended, especially for a first time runner as this will not maximize your strength and stamina) to begin with. Remember to watch your pace—a sign that you are not pacing yourself properly is if you cannot even talk or converse whilst moving. This means that you are wearing yourself out too quickly, far earlier than your body is capable of. If you experience this, slow done and let your body adjust to the pace first.

Follow this pattern regularly and religiously and you should be able to up your running time to 20-30 minutes by the end of the month. Remember that at the beginning, your focus shouldn’t be on how long you have been running, but the quality of your run. Start lengthening your laps only when you have passed that initial stage.