Do you want to start running, but don’t know where to start? It’s natural! Running, although it seems simple, requires proper preparation and knowledge. This comprehensive guide will walk you through everything from choosing shoes to putting together a training plan. With us, your first steps in the world of running will be enjoyable and effective!
Why is it worth running? Health and well-being benefits
Running is one of the most popular forms of physical activity, and no wonder! It offers a plethora of health and well-being benefits:
- Improvement of physical condition: Running strengthens the heart, lungs and circulatory system.
- Stress reduction: Physical activity helps fight stress, tension, and anxiety.
- Weight Management: Regular running is an effective way to burn calories and maintain a healthy weight.
- Bone Strengthening: Running is a resistance training that strengthens bones and reduces the risk of osteoporosis.
- Improved well-being: When running, the body releases endorphins, happiness hormones that improve mood.
- Better sleep: Regular physical activity, including running, contributes to better sleep quality.
First steps: how to start running?
Before you set off on your first run, it is worth preparing properly. Here are some key steps:
1. Consult your doctor: If you have any doubts about your health, consult your doctor before starting training. 2. Choosing the right shoes: Good running shoes are essential! They should be comfortable, absorb shocks well and fit your foot and running style. Go to a specialized store, where the staff will help you choose the right model. 3. Warm-up: Never skip a warm-up! It will prepare your muscles for exercise and reduce the risk of injury. Do some stretching exercises and a short series of dynamic movements, such as skips or jumping jacks. 4. Gradually increase the intensity: Don’t start with too intense workouts. At the beginning, focus on walking, i.e. alternating between running and walking. Gradually increase your running time and distance, adjusting your pace to suit your abilities. 5. Listening to your body: Pay attention to the signals your body sends you. If you feel pain, fatigue, or discomfort, slow down or stop your workout.
Training plan for beginner runners
Below you will find a sample training plan for people who are just starting their adventure with running:
Firstweek:
- 3 trainings per week
- Walk: 1 minute run, 2 minutes walk, repeat 8 times
Week Days:
- 3 trainings per week
- Walk: 2 minutes of running, 2 minutes of walking, repeat 6 times
Third week:
- 3 trainings per week
- Walk: 3 minutes of running, 2 minutes of walking, repeat 5 times
Fourth week:
- 3 trainings per week
- Walk: 5 minutes run, 2 minutes walk, repeat 4 times
Please note that this is only a sample plan. Adjust it to your abilities and gradually increase the intensity of your workouts.
How to avoid injury?
Injuries are the bane of every runner. Fortunately, by following a few simple rules, you can significantly reduce the risk of their occurrence:
- Proper warm-up and cool-down: Warming up prepares your muscles for exercise, and cooling down helps them recover.
- Gradually increasing the intensity: Don’t force your body. Gradually increase the distance and pace of your run.
- Correct running technique: Pay attention to your posture as you run. Try to run straight, with relaxed arms and land on the ball of your foot.
- Regeneration: Give your body time to recover. Get enough sleep and nutrition.
- Listening to your body: If you feel pain, stop training.
Additional tips for beginner runners
- Find a running partner: Training together is a great motivation!
- Running and nutrition: Eat a balanced diet that is rich in protein and carbohydrates.
- Irrigation: Remember to drink water regularly, especially during and after training.
- Diversify your workouts: Running on different routes and at different speeds will make your workouts more interesting and effective.
- Enjoy running! Remember that running is first and foremost a pleasure. Don’t be discouraged by the initial difficulties and enjoy every kilometer!
