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| Running Guide For Beginners |
Running Guide For Beginners
Running Guide for a healthy and easy way
to start running.
Regular physical activity and exercise
is important to enjoy life to the fullest, and importantly it will reduce the
risk of chronic and acute illnesses and maintain balanced body functions.
Running is one of the most attainable and
easy exercises and can be a little more complicated than becoming a runner, if
not taken care of the proper running regime.
It does not depend on whether you have
never run a full mile, want to finish your first long run, or are ready to train
for any marathon event, including the steps below and injury prevention tips
will make you a better and healthier runner, so that you enjoy every step while
running or jogging.
Healthy ways to start
running :
1. Start with walking for a brief duration
or jogging
Running is natural to human being and
its easier than any of the other body exercises to start with.
Even if you have never done any running
before, start with a consistent cardio routine for twice a week by walking for about 30-40 minutes and then progress your walks into a slow jog and walking interval
workouts like 30 minutes walking and 20 minutes jogging and gradually start
with 30 minutes three days a week, then increase the duration up to 40 - 45
minutes.
Eventually when your body gets more
comfortable with jogging and walking than step up the tempo and run for a
longer duration.
2. Ease your pace and maintain breathing
with running speed
Beginners often start running too fast
and then burn out. To control your momentum, maintain an easy pace and If you're
gasping for breath, slow down.
Beginners should always remember that
their body will have to bear the pain for running in first one or two weeks
which can be decreased thru stretching and proper exercises.
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| Running Guide For Beginners |
3. Maintain duration and not the distance
Measuring your runs is totally up to you, but maintaining a time-wise routine for the first few weeks is easier and healthier than the
distance which can improve afterward with proper running and stretching
schedule. Beginners or new runners who are starting running should maintain a time-wise routine then the distance wise unless they are training for a
specific racing goal. It is comfortable
to set out to run for 25 minutes gives you more time to have a bad day or
take it slow than deciding to run several miles.
After all, you want to keep getting back
out on the road or track, not feel discouraged or overworked. Forgetting about
distance means you can focus on feeling good throughout your run.
4. Maintain a running schedule
To begin with start out with four runs
per week. Any less and you may not progress as quickly as you'd like and
likewise any more, though, and you may not have time to recover.
It's true that practice and repetition
are key for fitness success. Each run you do stresses your muscles, bones,
joints, and ligaments, forcing them to adapt by growing stronger and more
efficient.
Yes, you can perform any exercise as
much as you can till you are doing properly, though. Pounding the pavement is
high-impact and repetitive, so going overboard can increase your injury risk.
And once you've completed eight weeks of
four weekly runs, you can add a fifth running day. This allows you to keep up
the consistency without overloading your body.
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| Running Guide For Beginners |
5. Improve your running healthier and
safely
If you have your eyes set on a race or
marathon even if it's half or full marathon, you will need to target your
running practice and schedule with the distance coverage but it should be done
slowly with keeping speed in control.
It is advisable to add just one day
for the long run within your full week running plan. While you can add a mile or
two to that run overtime, keep the rest of your runs the same.
Improve your total weekly distance every
other week by no more than the number of days per week you run. For instance,
if you run four days a week, you can increase your distance by two miles every other week.
Keep your long run to no more than
half your weekly total distance to prevent overdoing it during any single
outing. So, if you run 10 miles a week, that long run should be five miles or
less.
6. Stretching before and after running
to ease your running throughout the week
You have to avoid injuries and treat
your body well, takes a few minutes and stretch.
Running includes benefits across all
forms of physical exercise.
To improve running, it is very
important that you stretch your body. This makes you loosen tight muscles,
which makes it easier to run fast. To strengthen your feet, lower you up the
stairs until you are exhausted, this will help you to control your breath.
Running Exercises & Stretching
Benefits
- Stretching help your body & muscle to
gain energy.
- Stretching helps joints in the long run.
- Advance stretching is recommended for runners.
It helps to achieve a great level of
fitness energy and physical motion.
Running Exercises & Stretching
Significance for beginners
Stretching is proven to:
- Decrease muscle tension and increase
flexibility.
- Improve muscular movement coordination.
- Highly increased joint range of movement.
- Better and boost blood circulation with
energy levels.
7. Maintain a Training Plan
If you’re starting to run with the
ultimate goal of completing a race, the right training plan will help you get
there. It feels mentally good to have a plan and a goal and it’ll help you
build volume appropriately. You will be less likely to have to interrupt your
running routine or training because of an injury.
Once you've found a plan that suits
your goals, adapt it to your daily life. If you have a big commitment one week
and won’t be able to run, for example, adjust the next week’s schedule to accommodate.
8. Keep Mixing up your running
schedule
As and when you can maintain a healthy
speed to your running and duration you can start adding intervals which will
improve your overall pace by switching up the stimulus on your body to your
routine and you can also switch up workouts is a way to keep the momentum and interest rolling.
How to try intervals:
Hill strides: Run uphill for 35
seconds, then jog downhill or on the flat road until recovered.
Speed intervals: Alternate between one
minute at about 75-percent effort and one minute of easy jogging.
Sprint intervals: Alternate between
one minute of all-out sprinting and five minutes of easy jogging.
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| Running Guide For Beginners |
9. Wear correct attire to go the
distance.
Newcomers as well as regular runners
also make a common mistake that they ignore the importance of shoes. If your shoe
is not suitable, you may have a lot of physical injuries.
If you run regularly or want to carry
running as your main fitness sport then
you should choose your shoes correctly. Common shoes and running shoes are
different in varied aspects. If you do not choose the right shoe for running,
it will put pressure on the ankle and other joints.
And yes, if you are running for the
first time, be careful about running too much. This can damage your muscles
even if you are wearing the best running shoes. Also, people also make mistakes in
terms of their dress. If you do regular running, wear only a well-fitting
dress. Dresses that are neither too tight nor too loose. You should select only that dress which is designed for running purpose and comfortable to stretch
during the training sessions.
10. Use technology for better running
experience
Activity and fitness trackers like
Fitbit, Garmin, and others can help keep you motivated and on track with your
ongoing goals. Many of these wearable gadgets can be tracked:
- The distance you run
- How many steps do you go
- How many calories have you burned
- Your running speed
- Your heart rate.
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| Running Guide For Beginners |
11. Eat Well & Nutritious Food
People often make a mistake after
starting running is that they do not eat well might be unknowing. If you have
started running, then you should take a diet rich in protein and carbohydrates.
It is a kind of fuel which gives the energy of our body during running.
12.Have a Healthy Diet
For a regular and better running routine,
it is very important that you take a healthy diet. To give the body full
energy, it is very important to eat healthy food. If your body is not healthy
then you will not be able to run properly and long, so you can say as much as
possible fruits, vegetables, milk, meat, fish.
13. Running with you pals
One surefire way to keep up with your
running workouts and an easy way to make them more enjoyable and more social is
to join a running group, or at least find a running pal.
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14. Keep the goal in mind
Runners keep an eye on the road for
fitness or health for some reason or something else, for pique, to be social,
or for competition.
Like many other activities, running
also has felt the happiest period, where everything feels great, and you can
barely wait for your shoes to fade.
Then, you may find that this
enthusiasm begins to decrease. If you are already struggling in the motivation
department, or you want to be exposed to it, it is useful to know how to
prevent burns.
Running Guide For Beginners: Below are some best points to remember while you are running
1. Pay attention to the form
As with any type of workout, it is
important to bring the form down before going out and say, signing up for 5K.
Running correctly is key to improving overall speed and reducing the risk of
injury.
It is suggested that all beginner
runners schedule time for a preliminary form assessment with a local run coach,
where you can learn the basics and assure you are ready for a successful, safe
mile. But if it's not accessible to you, try including below discussed tips.
2. Stand tall.
This will help keep your spine aligned. This means that your head, shoulders,
hips, and feet are all stacked on top of each other. The eyes are up, the chest
is open, the hips are centered, and the feet are descending right below your
center of gravity.
3. Find a breathing rhythm. A common issue for beginner runners is that
you can get out of the way of breathing very quickly, which makes you feel less
patient. When some breathing rhythm is present, just make sure to have a
breathing period, as you begin your running.
4. Think through. You want your stride to be clear from start
to finish. It starts with a knee drive or bringing your knees up toward your
chest - which is a great way to keep lazy legs from developing and make sure you
don't travel. Then, after your foot touches the ground, think of moving your
foot towards the butt. This not only increases speed and power but also reduces
the chance of injury by elevating the back of the body, so taking the stress
away from the front end.
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| Running Guide For Beginners |
Conclusions:
Regular jogging or running routine provides many types of benefits. This will
not only help boost your heart health, but it can also improve your blood flow
and brain function while reducing stress and your risk of certain health
conditions.
It takes patience, perseverance, and
time to get success with running routines. Making a commitment, following a
plan, and conforming to your training is a great place to be.
Make sure to get your doctor checked
before starting a running program, especially if you have a health condition.
Your doctor can help you decide how much and which activity is safe for you.
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