So, you’ve finally decided to start running and maybe even turning it into a new hobby of yours, but you still don’t know where to start. You have your running gear, you are properly motivated, and it’s not too cold outside to keep you from running. So, where do you begin?
It’s very important to go as slow as possible once you start running. You can do your first few runs at the pace that feels good and it might be a bit fast for you, so you will lose your breath a lot. It’s fun to see what’s your body is capable of, but after that, it’s best to use a slower approach. The slower you go the further you will get and your body will thank you later. Running isn’t really about speed – it’s about stability, balance, breathing, and the ability to keep running for long distances. This is what burns all those extra pounds and makes your body truly fit!
If you are a novice runner and haven’t done a lot of sports lately, then you need to take things slowly. A warm-up is the first thing you should do before you even attempt running – this way you will avoid injuries and your muscles will be ready for the run. After that you can start walking at a comfortable pace, slowly getting faster and faster. Start jogging for small periods of time (around two minutes as you’re only starting) and walk in-between. You can walk as long as you like, but try to maintain a healthy balance between running and walking so your body doesn’t cool off completely. Use these intervals to let your body get used to the new faster pace. You can later reduce these intervals as your endurance grows. This will happen naturally as you run more!
Once you start running your body will need some time to recover. This is unusual activity for the body so you might feel sore and tired the next day. You might be motivated to start running every day, but that would be a big mistake. You can start with running one day and resting the second. Then continue with running for two days in a row and taking a break for one day. It’s good to have a healthy rhythm of runs and breaks that will allow your muscles to recover. You might also need to alter your diet a bit as you will start using more energy.
Run in small steps
If you look at people who have been running for quite some time you will notice that they don’t rush and their steps are small. It is indeed the most efficient way to run long distances. You are not on a mission to become a sprinter, so you don’t need to make long strides. The slower you run the longer you can run without exhausting your body too fast. It’s also more comfortable!
Choose the right surface
Each surface has its own peculiarities that will make your running easier or more challenging. Asphalt is good for faster runs and is quite comfortable to run on, but it has no cushioning, so there is a risk of overstressing your joints. Running on a forest floor is ideal for all kinds of runs, the only drawback is that you should be wary of the roots and rocks on your path. A sandy surface is very hard to run on and you should choose it only if you want to train your muscles.