It’s one thing to admire fitness buffs as they jog past you on the road, but it’s an entirely different thing to turn those feeling into actions. The best way to begin your journey as a runner is to simply get yourself out the front door.
Before you pull on your trainers and break out a sweat, you probably want a little bit of information on how to get the most out of your runs. From proper technique to safety solutions, beginner runners can prepare themselves with useful advice.
Check out the following tips to help get you started.
Try Intervals at First
Whether you want to work up to a 5K or conquer a marathon, you have to start small to reach your goal. During your first run, don’t expect to cover a long distance at a fast pace — it’s alright to break up your run with periods of walking.
These intervals can help you become comfortable with running and eventually build up your endurance. For your initial runs, try alternating between gentle one-minute jogs and brisk two-minute walks.
Stick To A Schedule
When you’re just waking up, it’s difficult to find the motivation to head out the door for a run, but your commitment can promote a long-lasting behaviour change. Once you integrate running into your routine, your exercise habits will become second nature.
As you adhere to a consistent schedule, you can avoid setbacks and approach your goal. Pick which days and times you’re going to set aside for running, and follow through on your intentions. To maintain the ritual, try not to skip days and disrupt your momentum.
Keep Track Of Training
When you acknowledge the positive steps you’re taking towards a goal, you can be confident about the direction you’re heading in. Recording your progress can give you a sense of gratification.
With a runner’s log, you can visibly see your improvement in time, distance and pace. Rather than manually writing down the details of your workouts, use a running app for your smartphone to track the data.
As you explore new areas on your runs, it’s crucial for you to stay alert and protected. Being conscious of safety guidelines can prevent incidents and serious injuries. Remain aware of your surroundings, and select populated areas when you run outside.
If you’re running at night, loud music can overpower the background noise and leave you vulnerable. Instead, listen to a podcast or audiobook so that you can still hear what’s going on around you and reduce the risk of being hit by a vehicle.
Carry identification and your phone with you at all times. Keep your personal information accessible, especially if you have a medical condition and always let someone know where you’re going.
Wear The Right Gear
You don’t need fancy fitness clothes to start running, but you should purchase a sturdy pair of running shoes. Well-cushioned footwear can make a significant difference in your runs. Adequate running shoes can stave off injuries and pain in the long-run.
Also, if you’re running outside, wear clothes with a reflective quality to increase your visibility. From laces to vests, you can sport gear that does double duty. Bright colours like yellow and orange can also help you stand out. In addition, it’s important to protect your skin from harmful UV rays while running outdoors. To ensure maximum sun protection, shop the best running attire with UPF (Ultraviolet Protection Factor) ratings. These specially designed garments offer added defense against the sun’s harmful rays, keeping your skin safe during your runs.
Find A Partner
It’s tricky to find someone whose schedule and goals line up with your own, but it can make tedious runs go by quicker. Sharing your running pursuits with a friend can add several perks to the process. You can have someone to keep you accountable and a companion to chat with. Learn how to keep a pace that allows conversation so that you and your running buddy can talk during your jogs.
Follow Proper Form
Adopting the right form can conserve your energy and enhance your runs. The typical posture of beginner runners tends to be poor, and running hunched over can hinder your pace and stamina. Keep your head straight, your shoulders open and your arms close to your sides in 90-degree angles. Manage your technique to maximize your running experience.
Become a Dedicated Runner
Incorporating running into your days can enrich your life. As you advance as a runner, you’ll learn important details about yourself and develop valuable skills. Embrace this new practice to strengthen your body and willpower.
Emily is a freelance writer, covering conservation and sustainability.
You can read another of Emily’s articles here.