How to Start Running

Starting a running routine can be intimidating, especially if you’re new to exercise or haven’t exercised in a while. However, the benefits can be very great including a healthy heart, weight loss, and stronger legs. With a plan in place and some discipline, you’ll be running 5k’s in no time! Make sure before you get started that you consult your doctor about if running is right for you. You may have to walk before you can run (no pun intended). Before you begin running, make sure you gradually build up your endurance. This will help you avoid injury. Once you are ready to go, read the tips below.

  Get The Necessary Gear

It’s not smart to run in winter boots, so get yourself a nice pair of running shoes. Make sure they are as comfortable as possible and have good traction. Another thing to look for is a cushion for your feet, so you have support for your knees. For clothing, wear something that can keep you cool, but also soak up the sweat when you run.

  Plan Your Running Route

Before you run, it’s good to know where you will be running, so you have an idea of how far your route is. If you can’t run 4 miles, it’s better to plan your route in advance to avoid burning out. Plan your route, so you know how long your run will be. You can use apps to plan your run. Make sure it’s in an area that is safe and without heavy traffic.

  Warm-up

Before doing any type of physical exercise you should do a proper warm-up. This prevents muscle cramps and helps you perform better. After your run, take a few minutes to stretch and cool down. This will help reduce muscle soreness and the risk of injury

  Build Up Your Endurance

When starting a running routine, it’s important to gradually build up your endurance. If you’re new to exercise, start with short walks and gradually increase the distance and intensity over time. This will help you avoid injury and make the transition to running more manageable.

  Stay Hydrated

One of the main mishaps of runners is forgetting to hydrate. Before, during, and after your run, you should be hydrating. Carry a lightweight water bottle with you when you run, so you don’t risk becoming dizzy. Another symptom of dehydration is muscle cramps which can interfere with your running routine.

  Listen to your body

It’s important to know when to rest and take breaks. Even top athletes know when to give their body rest. If you are experiencing pain, take a break. Don’t push through the pain and make it worse. It will take longer to recover if you have injured something and it needs rest to heal.

  After Your Run

It’s essential that you recover fully after you go for a run even if it’s a small workout. Proper recovery includes hydration, eating a snack, stretching, and cooling down. You can buy stretching bands to help loosen tight muscles as well as purchase a yoga mat to stretch effectively on hard ground.

  Activities That Help You Run Better

It’s important in addition to running to also strength train.
1. Strength Training: Strengthening your legs comes with lifting weights which will help you run faster. Squats and compound movements will help you gain muscle and eliminate fat.
2. Being Flexible: Flexibility also plays a crucial role in running. Stretching before and after exercise will help increase your flexibility over time.