Running is a fantastic exercise that can improve your physical health, mental wellbeing, and overall quality of life. However, learning how to start running as a beginner can be intimidating, especially if you’re not sure where to begin. That’s why we’ve put together a comprehensive guide to help you learn how to start running and stick to a running routine as a total beginner.
In this article, we’ll cover everything from choosing the right gear to setting achievable goals. You’ll learn how to get started, avoid common mistakes, and stay motivated. We’ll also share tips on staying safe while running and gradually increasing your mileage. Whether you’re looking to run for weight loss, stress relief, or just for fun, this guide will help you develop a sustainable running habit. So, put on your running shoes, and let’s get started!
Physical and mental health benefits of running
Regular running has been shown to have numerous physical health benefits. When you run, your heart rate increases, which improves cardiovascular health. This increase in heart rate helps to strengthen your heart, reduce the risk of heart disease, and lower blood pressure. Running also helps to improve lung function, increasing the amount of oxygen your body can take in and improving overall respiratory health. In addition to these cardiovascular benefits, running is also a great way to strengthen muscles and improve overall fitness. When you run, you engage a variety of muscles throughout your body, including your legs, core, and arms. This helps to tone and strengthen these muscles, providing you with a leaner and more defined physique.
In addition to its physical health benefits, running also has numerous mental health benefits. One of the most well-known benefits of running is its ability to release endorphins, often referred to as the “feel-good” hormones. These endorphins are released during exercise and can have a profound impact on your mood. Running can elevate your mood, reduce stress and anxiety, and increase feelings of happiness.
How to get started
Choose suitable running gear
Firstly, it is important to choose the right running gear in order to ensure a comfortable and injury-free running experience. In terms of investing in a suitable pair of running shoes, you should consider factors such as cushioning, support, and fit. If you would like some suggestions on good running shoes, then check out my best running shoes of 2023 article, which delve into the pros and cons of the top running shoes on the market right now.
You should also wear technical clothing that is moisture-wicking and breathable so that you have a more comfortable running experience. It is especially important to avoid cotton clothing as this will get wet and become heavy as you run. It will also prove beneficial to invest in a suitable pair of running socks as they will wick away moisture and increase ventilation during your runs, which protect your feet and ankles from developing blisters. You may also want to invest in a running belt as many exercise shorts do not come with pockets or don’t have suitable storage space. Having a good running belt will allow you to easily store items such as your phone, keys and wallet whilst running.
Start slow
When starting off, you want to begin running at a slow pace, keeping the distance short and gradually build over time. Learning to run slow is essential to maintain consistency at first and avoid fatigue; ideally you want to run at a pace where you are able to maintain a conversation. It is also worth noting that distance is more important than time in running so forget about your speed and focus on the amount of ground you’re covering. Walking during runs at the beginning when you’re burning out is normal and absolutely not a failure. Overtime, your fitness will improve, and you will be able to run for longer without feeling the need to stop and walk.
In between runs you should have a rest day in order to allow your body to fully recuperate and adapt to the new stresses of running, this way you will avoid any potential injuries and feel fresh for your next run. At the beginning, you may find that your muscles ache after running, so it is important to do some light stretching after each run in order to accelerate recovery and lower your chances of injury.
Find a loop
Learning how to start running outside instead of on a treadmill comes with many benefits such as the exposure to nature. If you do opt to run outdoors, it’s essential to find a loop or route in your neighborhood that is the type of distance you want to run at first. I wouldn’t advise choosing a route that is very long distance at first because you don’t want to overload your body as this could potentially lead to injury. As your running improves, you may choose to run a route that has a longer distance or run a shorter loop more than once in order to cover more ground. If you would like some recommendations on running routes near you then download the app Strava; it recommends routes that people have ran near you.
Safety is an important factor to consider when choosing a suitable running route, you shouldn’t run in areas with a high volume of traffic and if you do decide to run on the road, you should always run facing the traffic and to the side of the road. Additionally, you need to consider visibility as a factor; if you run during the day or have a morning run routine, you want to make sure your route is well lit. If you decide to run at night, you should wear bright reflective clothing so that you are more visible to oncoming drivers and pedestrians. If you take all of this into consideration, you can lace up your running shoes and start embracing the benefits of running outdoors.
Technique
In terms of your where your foot should land, you want to avoid landing on your heel when running as the reactionary force could cause discomfort and potentially injury. The correct technique is to land on your midfoot, so it is below your center of mass and your foot is landing flat on the running surface. At a slow pace, you should implement this technique with a quick stride rate in order to reduce impact and improve efficiency.
It is also important to lift your heal back with your trailing leg so that your shin is almost parallel with the running surface. In terms of the positioning of your torso, you should stand tall with your chest out and chin up in order to open up your diaphragm and breathe more effectively whilst running. You shouldn’t push your head too far forward and you want to ensure that your ears are in line with your shoulders in order to maintain a good posture during your run.
Stay Motivated
Staying motivated is one of the toughest parts to running and is key when sticking to your running routine. Find ways to keep yourself accountable, such as running with a friend or joining a running group in your area. If you have a regular schedule with a running group, this will motivate you to stay consistent in order to achieve your long-term running goals. Running alongside someone else will also motivate you to keep going during your runs and allow you to build together.
Keeping track of your distance after each run is also an effective way to stay motivated as it allows you to monitor your progress over time and set achievable targets. You can either track your running progress by writing down the distance you’ve covered after each run on a piece of paper or you could download the app Strava which allows you to monitor your running progress and goals. Fitbit running watches are also great for tracking pace, distance and time; if you would like some recommendations on the best fitbit watches on the market right now, then check out our best Fitbit watches of 2023 article.
Incorporate strength training into your routine
Strength training is a crucial component of a well-rounded running routine; it helps prevent injuries, improves running efficiency, and enhances overall performance. Strength training not only helps build stronger muscles but also helps build stronger bones, joints and ligaments; making you a more robust runner that is more resilient to the impact forces of running. You should focus on exercises that target the major muscle groups used in running, such as the legs, core, and upper body.
Incorporate strength training sessions into your weekly schedule, allowing for adequate rest and recovery between workouts. Doing some basic body work exercises such as squats, lunges and planks for 20 minutes a week will help support and improve your running. If you decide to take your strength training up a level to improve your running performance, then going to the gym and performing compound lifts with heavy weight will help you achieve this. These compound lifts include exercises that target multiple muscle groups at the same time such as squats, deadlifts and lunges.
Conclusion: Embrace the joys of running
Starting and sticking to a running routine as a beginner may have its challenges, but the benefits far outweigh the initial obstacles. By following the tips in this guide, you’ll be well-equipped to start your running journey and develop a sustainable habit. Embrace the joys of running – the feeling of freedom, the sense of accomplishment, and the connection with nature. Remember, running is not just a physical activity; it’s a lifestyle that can transform your life for the better. So lace up your shoes, hit the pavement, and experience the incredible journey that awaits you.