Running can be life-changing. It brings people together, takes you to unique places, and gives you an entirely different perspective on your surroundings. What’s more, running can offer you sheer joy and heart-pounding effort at the same time.
When it comes to taking part in a race, it might feel like you are setting yourself up for a difficult task. However, the feeling of crossing the line and learning you have beaten your best time is second to none. Even if you are just running in your neighborhood, watching the ground beneath you recede and the excellent capacity of the human body to adapt and improve can amaze you.
When it comes to the benefits of running, it helps you shed a pound, clear your mind, enhance the flow of oxygen to muscles, and more. But, to put it short, running can offer blissful solitude. After all, there is a reason why it is considered one of the most social sports.
Running can mean different things to different people. Whether you are a park pooler or a supersonic sprinter, there is something in it for everyone.
If you have decided to step into the world of running, here are five tips to keep in mind as you get started.
1. Don’t Run Too Fast
When you are a beginner runner, you should allow your body enough time to get used to the new stresses and strains of the sport. Unfortunately, many beginners commit the mistake of jogging out too fast and end up paying the price within a few minutes after starting. Some of the common consequences of running too fast initially include frustration, pain, overexertion, and even injuries.
Ideally, you should start running at a moderate pace. A moderate pace can be described as the speed at which you will easily be able to hold a conversation or do something on your smartphone, like accessing a bookmaker without feeling overexerted.
Even if this makes you feel like you are cutting loose, it is highly important that you maintain the same pace for the entire distance. Only if you give your body enough time to adapt to the new demands will you be able to reap long-term success.
2. Choose the Right Surface
“What running surface is right for me?” is often one question that haunts many beginner runners. The exact answer to this question would depend on the type of workout you plan to do. But typically, a combination of different surfaces is the right choice.
For instance, asphalt pavement would be the ideal surface when you are running fast as there is very little danger of turning your ankle involved. But this surface can be hard on your joints as the asphalt pavement won’t cushion your steps. Hence, only light runners who are in good form are advised to run on asphalt pavement.
For others, a park or forest floor will be perfect as it is often soft and offer the right amount of cushioning. Nonetheless, with roots, bumps, and rocks, there is a considerable risk of injury is involved.
A sandy surface, on the other hand, is excellent if you wish to train your muscles. However, you have to be careful in this case as there are chances of overworking your calf muscles.
Lastly, the treadmill is fantastic to train year-round. It offers good cushioning. The only disadvantage is that you will have to alter your form as the belt keeps moving beneath your feet.
3. Take Care of Your Body
If you are a beginner runner, it is essential that you know running is a full-body workout. Your core acts as the control center through which your arm swing impacts the movement of your hips and legs.
To run tall, you will generally require a solid and stable core. Furthermore, all your other muscles should be in good shape so you can be light on your feet. What’s more, a well-maintained body will prevent overexertion and recover faster during the instance of injuries.
4. Begin With Short Running Intervals
When you just start as a runner, you will be super excited and probably choose to run the entire distance in a single go. But YOU SHOULD NEVER DO THIS AS A BEGINNER!
Break the distance down into intervals, keeping them short at the beginning. You can even walk between the intervals to recover a little. With time, you can increase the running sections and reduce the walking sessions.
5. Give Your Body Time to Recover
You should wait for at least one day before attempting your next workout after a successful running session. Your body requires rest and enough time to recover from a running session. It has to adapt to the new demands of your cardiovascular system and get the muscles and bones prepared for the next running session.
So, you should ideally schedule your training in a way that there is one rest day between two running sessions. You might want to put together a simple training plan to keep track of your progress and achievements and avoid overuse injuries.
