Training

Running for beginners

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Millions around the world enjoy running because it’s a great way to keep mind and body fit and you don’t need a lot of equipment to get started – all that’s needed is a comfortable good pair of running shoes and the motivation to begin.

As simple as running might seem, it surely isn’t an easy undertaking, particularly for beginners. However, if you learn some basics about running, you can make the activity more enjoyable and train more effectively.

How to Get Started

Running for beginners means different things for various individuals, but everyone can benefit from this sport. The best way to get started is to follow a realistic plan. This means you don’t have to push yourself too hard, too fast, and risk burning out. At the same time, you shouldn’t slog around a half marathon because you’re underprepared.

To get started with running for beginners, you should do the following:

  • Get the proper gears

Running is considered to be an inexpensive sport – all you need is comfortable shorts, T-shirt, and trainers. The most important kit will be your running shoes. It doesn’t have to be expensive or the most recent model, but they have to suit your particular running style and body shape.

  • Begin with running at short intervals

You might get super-excited with running for beginners but as a new runner, avoid running the whole distance at once. Break the distance into different intervals and keep them as short as possible at first. Don’t be embarrassed to walk between your intervals – this will enable you to recover better.

As your body gets used to the exercise, you can lengthen the running intervals and reduce the time you spend walking. Increase the intervals by a minute for each workout until you can run the whole distance at once without walking.

  • Don’t run too fast

You need to give your body time to get used to the new stresses and strains of this exercise. Many beginners begin by jogging at fast speeds and they end up regretting this mistake within just some minutes – they end up feeling frustrated and stressed.

It is therefore vital that you begin at a slow pace – a speed you can easily hold a conversation with another person. Even if you want to cut loose, maintain that speed for the whole distance. This will give your body time to slowly adjust to the new demands.

  • Take time to rest

You need to give your body time to recover. Perhaps you enjoyed your first run and desire to head out again right away. But you should wait for 24 hours before trying your next workout.

Your body has to rest so it can recover from the first session. It needs time to get used to the new demands on your cardiovascular system and prepare your bones and muscles for the next running session.

Why you should Start Running

We are all aware that regular exercise can transform the body and mind, and running has similar benefits. Running can improve the way you feel and look, it can also lower the risk of long-term medical conditions and extend your lifespan. Further benefits include:

  1. Keeps you fit

The effects that running has on cardiovascular fitness is one of the most obvious benefits. As you run, your body muscles will require more oxygen than usual; this makes the heart pump harder and faster as it attempts to send more blood to them. This action makes the heart adapt and grow stronger with time.

  1. Improves stamina and endurance

Running for beginners will help improve your heart, lung, and muscle capacity for you to sustain your efforts for a longer time. It also increases your stamina by improving the function and strength of your lungs and heart. While at it, it increases your ability to use your muscles continuously over time, thus building your endurance.

  1. Helps you lose weight

For you to lose weight, you’ll need to burn more calories than you take in, which is why you need to exercise. The number of calories you burn will depend on your body mass and your running speed and intensity. A bigger person will burn more calories than those who weigh less, even if they’re both running at the same speed and cover the same distance.

  1. Reduces blood pressure

Just as it is with other types of exercise, running improves the health of your heart, enabling it to pump more blood to your muscles with less stress. This is beneficial to your blood pressure.

  1. Improves mental health

In addition to being beneficial to your physical health, running can also improve your mental health. When you run at your preferred time, away from the worries of daily struggles, it will make you feel better.

  1. Running is not expensive

Even though you can spend a fortune on running if you want to get the best wearable technology and gear, but you don’t have to. Once you get a pair of comfy running shoes and a nice outfit to put on, you don’t have to buy anything else.

  1. Helps you sleep better

Running for beginners will enable you to sleep better and feel more alert during the day. And contrary to popular belief, running in the evening will not ruin your sleep; rather, it makes you sleep better.

How to Get Motivated

When you first get started with running for beginners, you’ll probably feel excited and have high energy about your new commitment. However, you’ll likely experience challenges along the way, which can affect your motivation. Do the following to increase your motivation:

  • Listen to something new

It has been proven that music can greatly influence performance; so, listening to something different can get you motivated. Try to mix up your style.

  • Track your running distance

Recently, technology has made it possible for runners to measure their runs – from GPS watches to heart rate sensors. You can also use Apps to store your run location, distance, and speed.

  • Buy running gears that you love

Looking at the part has a major role to play in increasing motivation. When the process of wearing your running gear gets you excited and confident, you’ll want to accomplish the mission. Your running gear should not only look good, it should also feel great.

  • Read a book or watch a movie on running

Even though humans were born to run, most of us don’t know what goes into making running gear. When you have a better understanding of something, you’ll become more interested in it, and running is no different.

  • Run at a new location

New areas create new feelings; so, if you don’t feel like running at your usual location, find somewhere new. The thought of going to a different place will help you beat your inner rival. You can use running Apps to get insight into some of the best running hot spots near you.

  • Link up with other runners

Everything is more enjoyable if you have another person to share it with. Running can be a great way to spend time with loved ones and make new friends. Planning runs with your kids, spouse, or friends will get you motivated.