When running, there are many things that you should keep in mind. Read through these tips and tricks to ensure that you run properly as a beginner runner.
When it comes to running, most people start slow and steady. They do intervals or long runs at first, then gradually build up their distance over time. But what if you want to run faster? What if you’re going to get into marathon training right away? Or maybe you want to run more often. If that’s the case, you need to learn how to run properly as a beginner. In this article, I have come up with a few simple steps to follow to make sure you are running correctly.
If you are new to running or an experienced runner who wants to improve your performance, you may wonder how to train safely. While it’s easy to start exercising, it’s much harder to sustain your effort over time. Here are some tips and methods to help you begin appropriately so that your training can be practical for you and remain injury-free as you continue.
How to Run Properly
Get your running shoes on or your preferred playlist and perhaps an accountability partner, and let’s get right to it!
Take The First Step
It’s easy to sit and wait to find that “perfect” time to start. This could mean after the holidays, or when the kids return to school, or just waiting for an upcoming Monday. It’s an easy way to fall for it! The delay the first time you run, regardless of whether it’s your first time or the first time after a lengthy absence, is just an excuse to delay your start.
If you’ve got an appropriate pair of shoes for your feet, you’ve got everything you’ll need to get started. The first few weeks should consist of a couple of runs. They are only required to be between 15 and 20 minutes. Maintaining the intensity and frequency of your workouts low will allow you to make physical and mental obstacles less daunting. You can maintain this pace all the time you want to. The most important thing is to start at the beginning!
Learn How to Breathe Properly
One of the essential parts of running is breathing. You must take deep breaths to help your body stay calm while running. If you don’t breathe deeply enough, you will feel out of breath quickly. This can cause anxiety and even panic attacks. It can also lead to muscle cramps. An excellent way to practice proper breathing is by counting your breaths. When you begin to count your breaths, inhale for 8 counts and exhale for 6 counts. Once you reach 20 breaths per minute, you should be able to maintain a steady pace without feeling out of breath.
Find Your Ideal Running Pace
The ideal running pace depends on your fitness level. The slower you run, the less likely you are going to injure yourself. However, beginners usually find themselves struggling to run at an appropriate speed. That’s why it’s so important to know your ideal running pace before starting any workout.
If you notice that you are not keeping up with others when you are trying to run, it may indicate that you are not maintaining your desired pace. If this happens, increase your effort until you are running comfortably. On the other hand, if you run too fast, you could be putting yourself at risk for injury. So, always listen to your body, adjust your efforts accordingly, and focus on getting comfortable running at your target pace.
Make Sure You Are Stretching Correctly
Stretching is very important before and after every run. It will help if you stretch both your muscles and tendons. Muscles are stretched when you flex them, and tendons are stretched when you pull them. Stretching helps loosen tight muscles and prevent injuries.
To stretch your muscles, stand straight with your legs together. Then, slowly move one leg forward and bend down while bending your knee. Repeat this exercise several times, alternating between each leg. Keep your back straight and your arms relaxed.
For tendon stretching, place your hands behind your head and push your hips backward. Hold this position for 30 seconds and repeat 3-4 times.
If you are new to running, you should probably avoid doing any form of stretching for at least 2 weeks before beginning your training program. After this period has passed, you should feel ready to stretch.
Warm-Up Before Every Run
Warming up before a run is essential. Start with 5 minutes of jogging and gradually increase your speed. Jogging is excellent because it gets your blood flowing and prepares your body for physical activity. By warming up before your workouts, you are preparing yourself mentally and physically for the upcoming session.
Transition With The Walk-Run Method
It is essential to learn how to run properly. It isn’t easy to start cold, so you must gradually get comfortable with it slowly.
As well as starting moderately and only doing a few sessions per week, It’s also an excellent method to incorporate walk breaks during your workouts. For a beginner runner, your endurance for cardio is not likely to sustain running for longer than 15 minutes without interruption. Instead of putting yourself in a position to fail, you can make yourself a winner by implementing a plan that includes walking-intense training.
Run for 30 secs and then walk for a minute. After that, repeat the run and then take a walk break. If you find that the ratio is complicated or too simple, alter it to meet your requirements. You can even begin your run using a ratio between one and one minute of walking and then lower it to the 30 seconds to one minute ratio when you are exhausted. Make the program a little more flexible to meet your preferences, and don’t be frightened to alter the plan as you go.
Have A Dynamic Training Plan
Contrary to what you might think that learning how to run effectively requires more than simply running. Just running the miles is a specific method to increase the chances of suffering from burnout, injury, and a monotonous routine. A program of training that incorporates an active warm-up and cool-down along with strength training and flexibility will allow you to develop into a more robust athlete who can take on the demands of running.
Cool-down and warm-up:
Just some minutes before your workouts and runs to get warm, and your body will appreciate it. Through exercises like downward dog, pushing upwards, leg swings, and arm circles, you’ll soon be readying your hips, shoulders, and ankles for the job they’re going to perform. Consider it as a slow process to moving your body into a state of equilibrium rather than rushing it from 0 to 60 in a flash of light.
On the other side in the range, the final few minutes of your workout can allow you to slow your heart rate to a lower level and take a breath, and aid in the transition between training and recovery. It’s also an excellent opportunity to improve the flexibility we’ll discuss in a minute.
It doesn’t need to be complicated to be effective. Squats, push-ups, lunges, and bicycle crunches are all everyday movements that are suitable for beginners. A little strength in the upper part of your body will help avoid fatigue and poor posture during a run. The lower body movements will build muscles to help you run the miles. Do these exercises once a week to keep fit and injury-free.
Mobility exercises are great for maintaining flexibility and reducing soreness. Running is a repetitive activity. If you’re not jumping over obstacles along trails, it’s possible to advance in a limited range of movement. It’s not necessarily a problem.
This is merely a way of trying to stop that compression effect later on. By rolling out the foot’s bottom and your quads and hamstrings as well as your shoulders is an excellent technique to accomplish this. Incorporate the hip flexor stretch with the kneeling lunge, and you’ll be ready for your next exercise!
Take A Look At Your Running Technique
After you’ve had several sessions in your stride, you should check on your body and how you’re moving. It’s not necessary to obsess over every single detail or analyze the way your feet move each step. However, being aware of some of these “big picture” pieces of correct running technique will benefit immediately. You’ll be able to avoid injuries, move more efficiently and learn to spot mistakes in your movement.
Here are some suggestions to help you To Run Properly As a Beginner
Be tall and proud:
It’s so simple yet essential. Our forward-leaning, sedentary lives can creep into our running routines without even being conscious of it. Instead of letting that influence, your running technique is aware of your posture. Set your gaze slightly ahead of you so that you don’t look towards your toes. Relax your shoulders until your chest can breathe deeply.
Engage your glutes and your core:
A healthy core and glutes are among the most beneficial aspects for runners. Core strength can keep you in a good upright position while running, even after you begin to feel tired. It can also protect your lower back from the force of your feet contacting the ground. The strong glutes can also aid in preventing lower back pain as well as help you get up the hills and avoid knee discomfort.
Move your arms around:
Your upper body is the balance to your lower body while you run. An easy, relaxed arm swing that can help you stay clear of twisting the lower part of your body will help your runs feel more rapid while also making you’re run more effective.
A rapid cadence means that your feet don’t spend all of their space on the floor in between steps. This means less stress on your body and less energy being lost from stride, and more agile feet to climb hills or walk along the trail. The “ideal” cadence is believed to be 90 steps per minute for each leg, but like everything else, it’s dependent on the individual runner. A slower pace of 75 to 80 steps per min can be sufficient. However, try testing an increased cadence and observe how it feels.
Maintain The Machine
In addition to the aspects of your training mentioned earlier, the activities you engage in beyond your training routine will help keep you well and feel great when you start your new run routine. Reducing the junk food you consume and increasing the amount of sleeping hours you have are among the most simple and most effective methods to improve your overall health.
There’s no need to overhaul your diet entirely; however, try to incorporate numerous portions of fruits, vegetables, and protein that are healthy to help your body stay healthy when you’re creating your new routine for running. Keep hydrated by drinking water throughout the day instead of consuming a large amount just before your run. If you’re running for weight loss, make sure that you eat enough food each day to repair your muscles and ensure you have enough energy to get through the day. A modest calorie deficit is acceptable, but make sure to stay fit and stay away from extremes.
Set Goals To Stay Strong
If you’re trying to figure out how to run effectively and incorporate it into your daily routine, Setting goals for yourself may not be the right thing to do. That’s why you don’t need to! Yes, if you think a race or a long-distance can keep you running, do it! Registering for your first 5k or half-marathon is an excellent way to get committed to running for a large number of novice runners.
For some, it may be too for them to be a part of the “all or nothing” mindset. If you are part of that group, consider smaller, more concrete goals you can establish for yourself. One of my favorite goals when I was a newbie runner, was to go all the way to the top of an uphill without stopping. I relied on a motivational playlist to help me climb the hill. Once I reached the top, without having to stop, my next objective was to complete it in less time, based on the number of songs I played through. There was no race-day requirement. That hill was an obstacle on its own!
Another option is to find the ideal run-specific pair that fit as if they were made for you and have the perfect quantity of cushioning. Try setting the goal of a running streak that lasts for a week to build up the habit of running. Another one of my favorite goals to help build good habits is finishing each day with a brief exercise routine.
Whatever you decide to accomplish for yourself, whether it’s race registration or climbing up a hill, please make use of it to keep yourself motivated and work at it!
Focus on Form While Running
Running is a complex sport. Many factors go into running safely and efficiently. One of the most important aspects is proper form. If you aren’t paying attention to your form, you may end up hurting yourself. Pay close attention to your posture and balance while running.
Don’t Overdo It
It isn’t uncommon for beginners to overwork their bodies during their initial attempts at running. If you have trouble keeping up with friends who are already runners, you might be tempted to keep pushing yourself further than you usually would. But, this can lead to injury and fatigue. Instead, ease into your routine by taking the first step every day.
A lot of beginners think they should train harder and faster than they actually should. They often push themselves beyond what their bodies can handle. Doing too much can result in injury or illness. So, listen to your body! If you begin to notice any symptoms or issues, back off on.
Listen to Your Body
Your body doesn’t lie! If you are in pain or experiencing discomfort, stop immediately! Do not ignore signs of injury or illness. If you do, you will only make things worse. If you don’t know what to do, see your doctor right away.
Drinking enough water throughout the day keeps your body hydrated. This prevents dehydration, which is harmful to your health and can cause cramps and other problems as your body becomes dehydrated. Drink plenty of water before, during, and after your runs, so your body stays properly hydrated.
Watch How Much You Eat
Your diet plays an essential role in how well you perform athletically. When you overeat, it takes more energy from your body than if you ate less. Therefore, eating less food can help boost your performance.
Use Good Shoes
The right shoes play an essential part in preventing injuries and making sure your feet stay comfortable. The best type of shoe is one that provides good support and cushioning. Look for these features in your shoes:
• A heel counter
• Cushioned midsole
• Firm outsole
Get Enough Sleep
Getting adequate sleep is vital to maintaining optimal health. Make sure you get 8 hours of restful sleep each night. Try to go to bed earlier rather than later. This way, you will have more time to relax before falling asleep.
Take Time Off From Exercise
Taking time off is also very important. Sometimes our bodies need some time to recover and grow stronger. If you are feeling tired or sore, take a break from exercising. Go for a walk instead, or try another form of exercise like swimming.
Exercise shouldn’t be all about working hard. There’s nothing wrong with enjoying yourself while doing it. Find activities that you enjoy, such as hiking, biking, dancing, or playing sports. These types of activities allow you to socialize with others while staying active.
If you want to become a better runner, you must practice consistently. Commit to training for 30-60 minutes three times per week, depending on your fitness level. If you miss a workout, you will probably feel discouraged. However, sticking to a consistent schedule will give you positive results.
You don’t always have to run around outside when you’re getting fit. Many indoor exercises can work great for you. For example, you can jog using a treadmill. Or, you could use a stationary bike, rowing machine, or elliptical trainer. Just make sure to do them regularly.
In conclusion, running is a great activity that helps people improve their overall health. However, it requires lots of dedication and effort. By following this guide, you’ll be able to start running properly as a beginner safely and effectively.