It was decided – start running. After all, it’s easy, just put on your running gear and get out of the house.
However, after a few minutes you have already managed to catch yourself with shortness of breath, colic and, in general, instead of the promised endorphins, you just feel tired and discouraged.
With the help of our guide: How to start running? your running training will become easier and even enjoyable in a few weeks.
What are the benefits of running?
One of the best things about running is that you can do it regardless of your fitness level or age. You don’t need gym memberships, specialized equipment or clothing to get started.
All you need is comfortable clothes and shoes, as well as desire and a step-by-step plan to achieve your goals. But more on that in a moment. Regular running has many benefits for physical and mental health.
One of the side effects of running can be that you start to pay more attention to what goes on your plate, and this will help you lose weight and get the figure of your dreams.
In addition, it is a great way to find peace and quiet in the hustle and bustle of everyday life and find time for yourself and your thoughts. Running can also change the way you approach everyday problems.
If you can survive a rough start and deal with the lack of motivation or the moments when you want to stop because your inner voice tells you:
“you can’t anymore”, you will learn how to overcome your doubts and probably change your attitude to the things you think you can’t do, don’t understand, etc. Running can also be the reason you quit smoking.
Running – benefits:
- improving physical condition and endurance;
- improving cardiovascular function (for example: lowering the level of bad cholesterol (LDL) and blood pressure, reducing the risk of heart disease);
- strengthening bones and reducing the risk of osteoporosis;
- improving the functioning of the immune system (greater resistance to various infections or colds);
- burning a large number of calories (up to 1,000 kcal per hour – depends on: age, training level, exercise intensity, among other factors);
- fat reduction;
- slimmer silhouette;
- firmer skin and reducing the appearance of cellulite;
- improving memory and concentration;
- improving well-being;
- more energy;
- stress reduction;
- the ability to take a break from everyday life;
- increasing self-confidence;
- help with depression or mood disorders;
- the ability to train virtually anywhere and anytime.
Effects of running after one month
Better physical shape and well-being, lower weight and body circumference, a change in attitude towards life are just some of the effects you will notice after a month of running.
Regular outdoor training will make your body better oxygenated and this will have a positive effect on your health, well-being and general appearance. Daily activities such as climbing the stairs, running to the tram/bus, playing in the yard with the child, etc.
they will become less tiring. Your level of concentration will improve and it will be easier for you to remember even small things.
In addition, a regular running workout will help reduce nervous tension and make you approach daily tasks with more optimism and confidence. By maintaining a proper training routine, you will also start running faster and be able to increase the distance you run.
Contraindications to running
Despite the whole list of benefits of running, not everyone can undertake this form of physical activity. What are the contraindications to running:
- obesity (BMI greater than 30 kg/m2) – running with a lot of excess weight will put a lot of strain on the heart, spine and knee, hip and ankle joints. First, the obese person should focus on reducing body weight using not only diet but also physical activity (eg, stationary cycling, Nordic walking);
- diseases or disorders of the cardiovascular system (eg, hypertension, history of heart attack, ischemic heart disease);
- joint and skeletal problems (eg, plantar fasciitis);
- injuries;
- infections, cold, fever.
Asthma and diabetes are often cited as contraindications to running, but this is not entirely true. In both cases, regular physical activity can help the healing process.
In the case of asthmatic or diabetic runners, it will be important to dose their medication appropriately and adapt the level of exercise load to their condition, together with their doctor.
In the case of pregnant women, it all depends on whether the pregnancy is going well and whether the woman exercised systematically before the pregnancy. It is worth emphasizing that, in case of health problems, the decision to run or not should be consulted with a doctor.
How do you start running?
Before going out for a run, do some basic analyzes (morphology, urine, sugar, cholesterol, ECG) and consult your doctor.
If the results are OK and there are no contraindications for running, draw up a training plan and set a realistic goal (it will give you extra motivation on the worst days when you don’t feel like physical activity).
Determine how often you will run, where and when. In terms of distance and pace, don’t go too hard on them at first. Start with light workouts of 15-20 minutes to get your body used to the effort and don’t be discouraged by the fact that it takes you 10 minutes to run 1 km.
Be patient, there will be time to break life records and participate in street races, develop good habits first. Another important point – when running, avoid comparing yourself to other runners – train at your own pace and enjoy it, don’t treat it as an obligation.
Also, try to get out to work out even if you’re having a bad day – exercise will release endorphins, the so-called ‘happy hormones’, which will help lift your mood.
Avoid the temptation to run as much and as far as possible in the first training sessions. Above all, you put yourself at risk of injury and injury, which can keep you from running for days or even weeks to come, and discourage you.
Enter a running log and write down the results of each workout in it to track your progress. Don’t like running alone? Find a running partner – together it will be easier for you to motivate each other and not give up when one of you has a so-called “lazy day”.
You can also search for a running group in your city and join the beginner section. There, under the guidance of a coach or experienced runners, you’ll learn about running, get valuable advice and meet new people with similar goals or interests, giving you extra motivation to persevere with your running resolutions.
You have a dog? Wonderful. When walking your pet, try to walk faster than usual or even run lightly. In time, you may want to purchase a dedicated belt and harness – this setup allows you to comfortably run with your dog.
Are you bored while running? A good timer can be your favorite music or a good book in audiobook form. It’s also worth finding new routes – try running on a treadmill in a different area.
For initial runs, marching – alternating between walking and running – works best. For example, on your first runs, alternate 3 minutes of walking and 1 minute of running.
Do 5 such cycles maintaining a level of about 70% of the maximum heart rate (formula for HR max = 220 – age, then multiply the result by 0.7) – you should be able to speak freely. Over the next few weeks and as your fitness improves, gradually increase your running time and decrease your walking time.
If you get to the point where 30 minutes of continuous running is no longer a problem, start lengthening your workouts, introducing mileage into your training routine, or increasing the frequency of your running (instead of 2 days a week, train 3 or 4 times).
It’s important to stick to the 10% rule when extending your workouts, for example, if you ran for 50 minutes this week, don’t workout more than 55 minutes each following week. Establishing a day with a so-called “run” will help you work on your endurance.
Gradually, you can also start running on small hills and doing so-called “intervals”, that is, stretches where you alternate moderately intense running with moments of calm running. Once you can run consistently for 30-40 minutes, sign up for a 5K race and make completing it your main goal. This will be a good test of your fitness.
Remember to precede each run with a warm-up, even if you use the walking machines. This can consist of 5 minutes of light exercises (eg shoulder and hip circles, leg extensions, squats, etc.) that will adequately prepare your muscles, ligaments and joints for the effort.
For the beginning of your running adventure, you can buy a sports watch, a bracelet or a smartwatch to keep track of the most important parameters of your training: heart rate, distance, running pace, calories burned, etc. Thanks to the dedicated apps, you’ll be able to keep a training log and track your progress, as well as make any changes to your training plan or check the recovery time recommendations you need.
It’s also a good idea to supplement your training plan with other forms of physical activity – strength training, strengthening exercises, swimming, cycling or pilates to get better running results.
How do you start running when you’re overweight?
With the help of running, you can effectively and quite quickly (as long as you follow a balanced diet) get rid of a few extra pounds. Remember that the more extra pounds you have, the less likely running will be for you. As with obesity, first try to shed excess weight with forms of exercise that put less stress on your joints.
How do you start running when you’re overweight and out of shape? Opt for brisk walking 30-60 minutes every day so that after a month you can move to walking 2-3 times a week Alternate between running at a pace that allows you to talk freely and walking, for example 1 minute of running and 2 minutes of walking or 2 minutes of running and 4 minutes of walking etc.
How do you start running at 40?
Some people claim that they are not made for running, which is not entirely true. After all, you already practiced this type of physical activity as a child, because running is a natural form of human movement. And it doesn’t matter that you just turned 40 or that you are older. You can start running training at any age.
The important thing is not to start with a capital “C”, especially if you have had a break from sports for many years. The more passive a lifestyle you’ve led, the harder you should put your health to work.
Make a doctor’s appointment, get some basic tests done. If all is well, plan to do 1-3 walks per week, and as time goes by and your fitness improves, begin to vary your workouts by increasing the distance, changing the ratio of running to walking distances, adding intervals etc.
Try to maintain your regularity and do not give up training for trivial reasons. If you find it hard to motivate yourself, try finding a running partner.
Running technique
Focusing on proper running technique is essential to making your workouts effective, efficient, and not putting you at risk of injury or trauma. Thus, you will save energy, move faster and cover longer distances with less effort. What does proper running technique look like:
- stand slightly apart, bend your arms slightly at the elbows, straighten and look ahead;
- arms should be free, pulled back slightly and swinging to the sides as you move;
- avoid clenching your hands into fists;
- make sure the foot lands just below the hip (under the body’s center of gravity) and that the weight is evenly distributed;
- the body must move forward, not up and down.
Running for beginners – it’s worth knowing
Here are some other valuable tips to help you properly prepare for your run, plan a specific workout, and deal with situations like colic or shortness of breath.
Where to run?
As a beginner runner, choose places with soft surfaces, which will better absorb the impact of the foot on the asphalt and thus put less stress on the joints. Trails in a park or forest will be the best. In many cities, you can find running routes with marked running directions and every kilometer. You can also choose a mixed terrain with soft and hard surfaces (eg street, pavement, tartan), but initially make sure that the first type predominates.
How much running per week?
Start running 2-3 days a week, for example every second/third day. Instead of focusing on distance, time and speed, try to get used to a regular workout first. Walk – intersperse running with walking (eg 1 minute run and 3 minute walk) and train as much as you feel is right for you on any given day. Avoid running every day – not only will you overload your body and put yourself at risk of injury, but you can quickly become discouraged.
How fast to run?
To the question: how fast to run, I answer: it depends. At the beginning of your running adventure, it is more important to move regularly, not immediately fast and for long distances. Don’t stress about running slower than others.
They too used to take their first running steps and certainly didn’t get a great 1km time right away. Always start your workout at a slow pace. If you feel everything is fine, you can try to speed up a bit, but when it gets too hard, slow down. Remember that your mood that day and your condition play a big role, so you won’t always run at the same pace.
How do you breathe while running?
Breathing while running should be deliberate, deep and using your diaphragm to supply your body with the right amount of oxygen.
It is worth developing a correct breathing technique to avoid rapid fatigue, colic or panting after just a few minutes of running. The best way to breathe is to breathe in and out through your mouth – this will allow you to deliver more oxygen to your lungs compared to breathing in through your nose, thus increasing your running performance. At first, you can use the rhythmic breathing method, where you take three steps to inhale and another three steps to exhale.
As your running pace increases, you can switch to a 2:2 rhythm (inhale for two steps and exhale for the next two steps). Also pay attention to your running position – try to keep your posture straight. The more you hunch over, the less oxygen you will absorb, and therefore you will feel the fatigue even more acutely. When you feel that it’s hard to breathe, slow down your running pace (don’t stop) and even out your breathing.
Colic while running
Exertion colic is a sudden, stabbing pain that occurs on the right or left side under the ribs. Its causes are not completely known.
One of the reasons cited is irritation of the peritoneum (the membrane that lines the abdominal cavity and pelvis), which causes a large amount of blood to reach the spleen and enlarge it, leading to a sharp, piercing pain in the left side that aggravates by inhalation. It is also believed that colic can be caused by too large a meal eaten shortly before a workout or too much exertion.
What to do if you have colic while running? When colic occurs, do not sit on the floor or crouch. Try to slow down your running pace as much as possible (without stopping) and begin to put pressure on the painful area and rhythmically pull your abdomen in and out (this will activate your diaphragm more strongly).
You can also raise your arms up, take a deep breath if possible and do a forward bend and then a side bend as well. Repeat until symptoms subside or disappear completely.
Shin pain while running
If you start to feel pain in the front of your calf while running, which increases during exercise and goes away shortly after, you may be suffering from Fascial Compartment Syndrome. The mechanism behind shin pain has not been fully discovered, but there are several factors that contribute to its occurrence. These include, but are not limited to: inappropriate footwear, mismatch of training intensity with physical condition, lack of warm-up, too short a recovery, insufficiently treated injury, joint problems or running on hard surfaces. If persistent pain occurs while running, stop pushing your body.
Finish your workout, go home and put cold compresses on your shins. Then lubricate the painful area with an analgesic or anti-inflammatory ointment and rest. If the condition does not improve, if the pain intensifies or if it reappears at the next training session after a few days of rest, go to a specialist (physiotherapist, orthopedist).
Stretching after running – necessary or not?
Stretching after running is as important a phase of training as warming up. Stretching allows relaxation of the muscles involved in running and calms the processes involved in physical exertion. Stretching exercises ensure faster recovery after training and help to avoid soreness. If you skip stretches, you increase the likelihood of developing tension in your body, which will lead to pain and muscle spasms or reduced mobility.
How do you start running on a treadmill?
Running on a treadmill is a great alternative to training outdoors and in inclement weather. Additionally, it’s a good idea to choose this form of running if you’re concerned about putting less stress on your joints (due to age, being overweight, or past injuries). To start running on a treadmill:
- simply go to a nearby gym or purchase cardio equipment for your home;
- do a warm-up;
- place your feet on the sides of the treadmill and set the appropriate parameters (eg age, height, weight, pace, etc.; if in doubt, ask the gym instructor for help or read the user manual);
- start the workout by keeping your body in the center of the treadmill. Remember to have correct posture: look straight ahead, keep your back straight and keep your arms loosely by your side and slightly bent at the elbows. Land with your feet on their back center.
As with trail running, choose to walk at the start or use a built-in program tailored to your training level. Avoid strenuous training – calculate 55-65% of your maximum heart rate (HR max = 220 – age, then multiply the result by 0.55 and 0.65) and stick to these ranges.
If you choose to incline the treadmill to slightly increase the difficulty of the workout, start with an incline of no more than 5 degrees.
Over time, as you improve your fitness and running technique, you can start using more advanced training programs, for example, intervals, fat-burning or butt-shaping workouts, etc.
Clothing and running shoes for beginners
If you’re thinking of starting a regular running workout, invest in a good pair of running shoes.
Opt for simple models, adapted to the running behavior of your foot (pronated – excessive positioning of the foot inwards, supinated – rolls strongly outwards or neutral).
Adequate cushioning will also be important (for example, high for running on asphalt and with more weight in relation to your height, average for paths in the park or forest), a versatile sole with good grip on the ground ( especially if you plan to run off-road) and a light weight.
It’s also a good idea to choose running shoes 0.5 cm longer than your foot length to avoid discomfort when your foot swells with exertion or nail damage.
When it comes to running clothes, it’s worth betting on technical fabrics that effectively wick away moisture, dry quickly, and are also durable and don’t irritate your skin.
Choose light clothing designed to guarantee total freedom of movement and adapted to the season and weather conditions. For women, it is important to choose the right sports bra.
Opt for functional running apparel and footwear from manufacturers tested and trusted by millions of runners of all skill levels. Pants, Shorts, Leggings, T-Shirts, T-Shirts, Hoodies, Vests, Jackets & Running Accessories from: Nike, Puma, Saucony, Mizuno, Brubeck, New Balance, New Balance, Under Armour, The North Face, Everlast, Salomon, Matrix or Columbia that you can find at Sportano.ro.
Remember that running is a very individual sport that will look different for each person and be governed by different laws. How often you run, how far and how fast depends on your fitness, fitness, motivation and goals.
As a beginner runner, create a training plan, set specific and realistic goals and focus on your performance and progress without comparing yourself to other more experienced runners. Start small, build up and avoid basic mistakes so you don’t burn out or injure yourself in a matter of weeks.
