Starting a running routine can be very exciting and life-changing decision. Exercise not only improve your physical health but also has that ability to boost mental well-being. No matter what was your motive or purpose to start running, a running routine helps you a lot. Whether you want to lose your weight, build endurance, or just want to go outdoors, running is the best option for you.
However, if you are a beginner then it may be overwhelming for you, because a beginner does not know, where to start. In this blog, our main motive is to discuss how to start a running routine for beginners. This guide will give you all the information about a running routine such as steps, tips, and advices you need to create a successful running.
Why running is great for beginners
If you are the one who just wants to start exercising, then running is the best option for you. Running is one of the best form of exercise for beginners because:
It requires minimal equipment: In running, you do not need heavy equipments that was commonly used in other exercises. You just need a good pair of running shoes.
You can do it anywhere: There is no specific area to perform this task or exercise. You can do it anywhere you want such as parks, streets, trails, or treadmills. Hence, the options are endless.
It’s great for overall health: There are a lot of benefits of running, but the most common benefits of running routine is that it improves cardiovascular health, strengthens muscles, burns calories, and boosts the mood.
Whether you are the one who is new to running or trying to get back after a break, this guide is perfect for you.
Step 1: Setting Realistic Goals
The first and most important thing before starting your running routine is to set a goal for you. Before lacing up your shoes, the first goal is to set a running goal for you. You should ask several questions to yourself such as:
The first question that you must be clear before start a running routine is Why do you want to start running? Is it for weight loss, fitness, or training for an event? Before starting running the answer of this question must be clear in your mind.
The second question you must be cleared is How much time can you give to running each week?
The last but not the least is What are your long-term goals (run a 5K, half-marathon, or just improve overall fitness)?
If your goals are clear then you can easily achieve them. Clear goals help you stay motivated. If you are a beginner, start with short-term goals such as running for 20 to 30 minutes without stopping. It is actually a very good practice to start, but as the time goes, you can aim for longer distance or faster times.
Step 2: Getting the Right Running Gear
One of the biggest advantage of starting a running routine is that it requires minimal equipments, but there are also few essential things that you must have before starting running. These things can make big difference in your comfort and performance. A few essential things are given below:
Running shoes: Running shoes is a very valuable and most important thing to start running. You must invest in a pair of good running shoes. Visit a specialized store and take the shoes that is perfectly fit in your feet. If your shoes are perfect or right, it can help you in preventing injuries,
Comfortable clothing: Choose light ware clothes that will keep you cool and dry. Avoid cotton because it has the ability to hold sweat and can cause chafing.
Sports watch or fitness tracker: Before starting running, you must have a stop watch that helps in tracking your progress. Tracking your progress can he highly motivated. A fitness tracker is also very important for starting a running routine because it helps you in monitoring your steps, distance and heart rate.
Step 3: Warming Up and Cooling Down
Warming up and cooling down are the essential parts of any running routine, this is particularly very important of you are a beginner. This can help in preventing injuries and also improve your performance.
Warm-up: Warm-up is very impossible before start running. You must spend 5 to 10 minutes daily to do light cardio, such as walking or jogging. In addition to walking or jogging, dynamic stretches are also very important for doing warm-up. Dynamic stretches like leg swings, lunges, and arm circles make your muscles ready for any kind of activity. So, by doing a little bit warm-up you are ready for running.
Cool-down: After finishing your running, take break for 5 to 10 minutes to slow down to a walking pace. Follow this with static stretches.
Step 4: Start Slow – The Run/Walk Method
If you are a beginner, you must start your running slowly to prevent injuries and burnout. Most of the beginners, do a very common mistake that they try to run very fast even in their first attempt. Beginner’s try to run verb fast and for a long time even on the first attempt. Instead, use run/walk method, involves alternating between running and walking intervals. Here is an example plan:
- Always start with a 5-minutes walk to warm up.
- Run for 1 minute, then walk for 2 minutes. Repeat this for 20–30 minutes.
- Gradually increase your running time and decrease your walking time over the next few weeks.
The run/walk methods helps you in adjusting and balancing your running routine.
Step 5: Create a Running Schedule
If you make mind to start running, then you must remain consistent. If you have a schedule for your running routine then you will keep you accountable and motivated. You must make plans for your running routine to make it your habit. Here is a simple three weeks plan for beginners.
- Week 1:
Run/walk for 20 minutes, 3 times a week.
Use run/walk method, and focus on running for 1 minute and then walking for 2 minutes. - Week 2:
Run/walk for 25 minutes, 3 times a week.
Gradually increase the time of your running to 2 minutes and then do walk for 2 minutes. - Week 3:
Run/walk for 30 minutes, 3–4 times a week.
Now, increase the time of running and reduce the time of walking such as run for 3 minutes and do walk for 1 minute.
If you follow this strategy, it will be helpful for your body. This gradual process allows your body to adapt changes and reduce the risk of injuries. If at any time you feel pain or excessive fatigue, must listen to your body and take rest for that day.
Step 6: Focus on Proper Running Form
Proper running is very essential if you want to get prevention from injuries.
Posture: Like a lot of other things, a good posture is also very important. Keep you back straight, your shoulder relaxed, and avoid hunching. Your head must be aligned with your spine and your eyes should look forward.
Arms: Keep your arms straight just like at the angle of 90 degree and swim them naturally. Avoid crossing your arms over your chest, because this activity can disturb the momentum of your body.
Step 7: Breathing Techniques
Proper breathing is essential for maintaining your energy levels during a run. If you are a beginner you must focus on your breathing levels to ensure that your body gets enough oxygen.
Inhale through your nose and mouth: When you inhale air through your nose or your mouth this will maximize airflow and helps you avoid feeling winded.
Deep, belly breathing: Instead of doing shallow chest breaths, try to practice breathing deeply from your diaphragm. This allows your lungs to expand completely and also increase the oxygen intake level.
Try a breathing pattern: You must have a proper breathing pattern so you do not have to face any problem.
Step 8: Staying Motivated
Staying motivated is one of the biggest challenges for beginners. Here are some of the tips that keeps you motivated.
Set mini goals: Instead of set long-term goals, set small and achievable goals like run for an extra minute. When you complete your one small goal you will be very happy and remain consistent and positive to achieve your further goals.
Track your progress: Use a fitness app or a tracker to track your progress. You must keep an eye on progress. See what you do today and how much you run.
Find a running buddy: If you want to remain consistent to your running routine then you must find someone who is always with you while running. Running with a friend or joining a running group can make your experience more enjoyable.
Reward yourself: When you complete your one task you must give reward to yourself. Celebrate your each and every achievement.
Step 9: Nutrition and Hydration for Runners
If you want to remain consistent to your running routine, then nutrition and hydration is very important for you. As a beginner runner, you need proper nutrition and hydration to give proper fuel to your body. Here are some basic guidelines that you must follow to fulfil the basic requirements of nutrition and hydration.
Hydration: Drink water before, after or during your run. If your goal was to run more than 30 minutes, then must bring a water bottle with you.
Pre-run snack: A small snack with a little quantity of protein is very important to remain stuck and consistent to your running routine. Take small snacks 30 minutes before running. This will help you in boosting your energy. There are some good options of pre snacks such as a banana with peanut butter or yogurt are considered good options as a pre snack.
Post-run recovery: After completing your running routine, you must take a proper diet. Take something that contain both the protein and carbs. These things help you is recovering your muscles. A smoothie, a sandwich, or a bowl of oatmeal is a very good option.
Conclusion
Starting a running routine as a beginner can be very overwhelming and challenging, but you can easily handle all your problems. By starting running, you make a clear change in your health and fitness. By choosing the right things and the right path you can easily improve your stamina and strength.
The most important thing for a running journey is to enjoy the process. Whatever your goals have, always try to remain motivated and consistent. Happy running!
Exercise makes clear change in your health and fitness. Thanks for giving such fantastic plan and ideas.