10 Steps to Start Running
Starting to run is a big decision and when you have made it and decided to start exercising that is first part. Starting to run is as easy
as putting on a pair of trainers and going out the door for 10-60 minutes. The great thing about running is that you can run anywhere,
at any time or place. Congratulations on making the first running step, here are 10 tips to help you get started with your running schedule:
Walking Pace – Start Slow
Depending on your level of exercise or running level, you want to be in it for the long haul and stay injury free. All runners have had to start running from the same point, the beginning. Your tendons and ligaments take longer to adapt to starting to run due to the limited blood supply to the muscles. Keep your first month of running at a slow consistent pace, with intermittent walking and running over a
30 minute period every day, or into your routine every other day to help you recover.
Running to Music
Running helps concentration, enjoyment and will keep you going throughout your run, when you start running this can be helpful as it can get pretty tough. Mix your running up and create multiple running playlists, maybe a dance playlist for quicker pace running, or a nice slow classical playlist for a recover walk. You could even change the pace of your runs to a song choice. Running to music is great for not only starting to run, but for more advanced training and motivation to keep going.
Running with Company will help
Running with a partner, friend, joining a club or getting a personal trainer will help with you when you start running, but keeping you motivated and making it fun. By running with someone you not only will help each other, but you will keep a better pace as you subconsciously run slightly ahead of each other, also on the days where you don’t feel up to it, your partner, club or trainer will help keep you on the right track.
Running Footwear is important
Running in the right footwear and a good pair of trainers is an essential part to starting to run. Not only will a good pair of running trainers help alleviate joint pain, it will improve your time, help prevent injury and give you better cushioning and running posture. Do some research and check out some of the good running shoes. A good running training can be good for 200-300 miles of running, so it’s more than worth the investment, think longer-term.
Planing your Running Schedule
By creating a running plan you can help yourself to start to run regularly. Wall plans diary or create a alarm or schedule on your mobile
or smartphone can keep you motivated and also give you a plan on progressing your running. By planning your running schedule you are more likely to keep to it. Some good apps on mobile and smartphones can help you see how long you’re running for, times and even calories burnt and you can also add in training plans.
Get Some New Running Gear and Look the part
Comfortable running equipment and clothing, like trainers, will help you and your muscles during running. When you are starting to run you will need all the help you can get. By putting on your running gear before going to your run, will help you put in the mindset of what you are about to do. Your muscles will be able to mover better and recover in running gear helping movement, speed and recovery. By having separate running gear you will see great improvements and it helps you feel better. Running clothing isn’t essential when you start, but by starting and setting out the right equipment means you are set up not to fail.
Look for small events to take part in
Summer is ideal for local and events in 5K, 10K, half marathon and a full marathon. Look for local events and fundraisers to help keep you motivated and change your goals and plans to keep you running into the future. Training plans are available for different distances and improving your times, you may find that you’re not suited to a certain event and find others more to your liking, keep it fun and enjoyable.
Keep Pushing Your Running Goals
By using distance or time as an indicator set yourself an achievable goal. Keep re-testing every 6-8 weeks or so to see how you are getting on. If you want to run faster it is a good idea to do a ‘Race-Pace Test’ every few weeks to see if you are improving, getting worse or just standing still.
Seek Advice From A Trainer
If you find the first few weeks hard and do not know when/how to progress your training or even where to start in some cases? Get in touch with a trainer who will be able to keep you on track and guide you through you running goals. It may just be for a motivational chat or planning session, but it will definitely help you get started and give personal specific answers to any questions you may have.
Choosing Your Running Terrain
Where to run when wanting to start running is up to you. Think about whether you want to run indoor on a treadmill and pound the belt with a controlled speed level and fellow ‘tread-millers’ doing the same. This has the added bonus of knowing how far you have gone and setting goals in a consistent environment. Great for beginners.
Outdoor running can be tougher as you are propelling yourself across the ground rather than gaining some help from the treadmill but the ‘real’ environment prepares you better for events and races further down the line.
Starting to run is as easy as picking up a pair of trainers and going out the door. The great thing about running is that you can literally do it anywhere, inside or outside and the benefits of doing exercise or running are endless. When you’re thinking about starting to run, the hardest part is the starting. Getonfitness.com recommends at a easy pace and build up gradually, after a few weeks it will get a lot easier and you’ll be able to cover distances and times you never thought that you would be capable of. Keep it fun, remember as long as your enjoying it you’ll keep on running.