Running is one of the most valuable, natural and popular sports. Running training does not cost much and requires very little special equipment. In addition, running is possible at any time and anywhere. Running is the best way to get in shape and lift your spirits. You can also build relationships with other runners while running. It helps improve heart health, minimize the risk of diseases such as stroke, heart disease and diabetes. Running is best for people who want to lose weight. It helps you to reduce stress and increase your self-confidence.
However, runners who do not use the correct running method will most likely injure themselves. There is no need for plantar fasciitis or any other chronic condition. In addition, poor form wastes valuable energy and significantly affects your performance.
Running leads to many positive adaptations, but the change from inactivity to normal pavement will not be easy. This guide will lead you to get started, be encouraged, and stay on track.
Are you ready? Let’s get started!
Set your realistic goal
As a beginner, you should only set short-term goals that you can achieve quickly. You can post your goals on the walls of your room to remind yourself. Setting short-term goals helps you achieve a sense of accomplishment before setting long-term goals. After that, as your running gets better, face your task and set long-term goals that you can overcome. On a calendar day, you can record that you are participating in a 6K, 12K, or half marathon race.
Get the right running shoes
Shoes play an important role in comfortable and safe walking. Therefore, you need to buy a pair of good quality running shoes. You can visit a shoe store where experienced staff will check your running speed and suggest the best shoes that suit your style. Be sure to replace your shoes after 500 to 800 kilometers. Comfortable running shoes will help you minimize the risk of injury that can result from choosing the wrong shoes.
Buy suitable running clothes
Buy clothes made of functional materials that wick away sweat and heat and make you more relaxed. Women are recommended to wear a supportive sports bra. Buy the socks that fit tightly and do not create wrinkles.
Give your body energy
With the help of running you burn 400-800 kilocalories per hour. So, if you want to get fit or take care of your body, make sure you eat wholesome and high-quality food. Remember that running without eating anything is neither good for your health nor makes running enjoyable. Therefore, it is important to eat healthy food before and after running. It keeps you relaxed and repairs your muscles faster after running.
Drink before you run
You need to pay attention to how much water you drink before, during and after your running workout. Maintaining water levels in your body helps you maintain or increase your running performance and also protects against heart disease. You consume about 2.5 to 4 liters of water per day.
Warm up before running
You need to warm up your body to reduce the risk of injury while running. You can start with jogging and then do light stretching exercises that will have a positive effect on your muscles, buttocks and back. This will help you stay energized and keep your muscles flexible due to the increase in your body temperature as well as blood flow. But be careful: long and static stretching only after running.
The correct running position
Proper posture will help you achieve the benefits your body receives from proper running position. You need to look forward while running and also lean your body forward a bit. This posture will help improve your body balance and stabilize you so that your weight is on the middle of your foot instead of the front or heels. Place your arms at a 90-degree angle to relax and push your body forward as you walk. Maintain your regular rhythmic and deep breaths when you run.
Strength training on the days you don’t go running
Exercise your body with activities that build your strength and resistance. This additional training will help you improve your running ability and build your complete fitness. You can include a muscle-strengthening workout in your workout when you’re not going for a run.
Cool down & stretching after running
Stretching is important and the next phase of your training after the run. After running, you need to perform some cool-down periods. Stretch your thighs, buttocks and lower back and hip muscles really intensely for at least 30 seconds each.
With this guide, you will get positive results quickly. Remember that the Sydney Harbour Bridge or the Eiffel Tower were not built on a single calendar day. So start your running training in peace, eat healthy, drink enough and get practical information on how to lose weight with the help of experts. No matter what you want to accomplish with your running, keep at it to get closer to your goal.