Running is one of the most natural forms of exercise and a great way to improve your fitness, lose weight or just clear your mind. If you haven’t had much experience with running before, you may find it difficult to get started at all. However, in this article, we bring you practical advice to help you enjoy the sport and get better at it over time.
Why start running?
Running is an excellent type of sport that can improve your physical and mental well-being. The main benefits of running include:
- Improving cardiovascular health
- Weight loss support
- Stress reduction
- Improving sleep quality
- Increase self-confidence and discipline
Who is running suitable for?
Running is a very inexpensive sport that is accessible to almost everyone, regardless of age or physical ability. At the same time, it is an effective way to stay fit. However, if you suffer from various health conditions or have joint, spinal or weight problems, you should consult a doctor before running.
Tips for beginner runners
If you’re just starting out, these practical tips are sure to help.
Choose a realistic goal
The most important thing is to set a realistic and achievable goal that will motivate you. If you are a complete beginner, don’t start with the ambition to run a marathon in the first month. Start with shorter distances and gradually build up, for example you could aim to run 5 kilometres in a couple of weeks.
Choose the right equipment
The basis of proper running is also a good quality running shoe. Properly chosen shoes help prevent injuries and ensure comfort when running. Also choose comfortable clothing that wicks sweat and adapts to your movement, preferably made of functional materials.
Don’t forget to warm up and stretch
Before every run it is important to prepare the body properly. A short warm-up, such as brisk walking or light exercises, will prepare the muscles for the load. Don’t forget to stretch after your run to help reduce the risk of muscle stiffness and speed recovery.
Alternate running and walking
If you’re a beginner, it’s perfectly fine to alternate running with walking. This way, your body will gradually get used to the new kind of load. For example, start alternating 2 minutes of running with 2 minutes of walking and gradually increase the running time.
Start slowly and gradually increase the load
One of the biggest mistakes beginners make is starting too quickly. Running full out from day one can lead to overtraining or injury. Start at a slow pace and gradually add not only speed, but also the length of the run. Remember that in running, progress is made in small steps.
Track your progress
Using apps or fitness watches can help you track your progress and keep you motivated. In order to stay motivated, we recommend tracking your time, distance and running pace first and foremost.
Rest and regenerate
Recovery is just as important as the run itself. Muscles need time to recover, so it’s important to include rest days or lighter activities such as walking or swimming in between runs. Recovery reduces the risk of injury and allows you to progress your training.
Mental and physical preparation for running
To minimize the risk of injury, you need to prepare yourself physically and mentally beforehand.
Find your motivation
Do you want to improve your fitness, physique or just run your first race? When running, it’s important to set a goal to stay motivated. So find your inner motivation and remind yourself of it, especially when you don’t feel like putting on your trainers. Running is also a great way to relieve stress.
Don’t give up at the first hurdle
Beginnings are very difficult. But that doesn’t mean to give up right after the first run. Because with each run you will improve and move closer to your goal. You will see that gradually your body will get used to running and it will become a natural and enjoyable activity that you will love to do.
Eat right before and after running
Before your run, it’s good to eat something light to give you energy, such as a banana or wholemeal toast. After a run, it’s important to replenish lost nutrients, especially protein to rebuild muscle and carbohydrates to replenish energy. Try a smoothie, nuts or yoghurt with fruit.
Don’t forget to hydrate
Sufficient fluids are essential when running. However, you should drink regularly throughout the day, not just just just before a run. If you are running for more than an hour, consider topping up your electrolytes as well.
Start your running career in the Home Gym fitness centre
Running is one of the best forms of exercise that almost anyone can do. However, it is necessary to start gradually, with the right equipment and enough motivation. Only with this approach will you fall in love with running. Start your running “career” in the best fitness centre Home Gym Bratislava or in Home Gym Malacky. Start slowly, monitor your progress and remember that the most important thing is the joy of movement.