You are planning to begin running after the inspiring stories of friends who have witnessed life changes through the running.
Also, some of them quit before as challenges seem difficult to overcome, and they miss the opportunity to have a life-changing transformation.
Months might pass, and you have yet to try it. You may not find a way to start correctly.
Overall, you can spend ages overthinking it. Right?
Running is pretty straightforward. It all began with those simple acts.
These 6 First Steps
Guiding how to start running for beginners with simple steps:
1. Health Assessment
Running helps maintain regular hormone levels, speeds up digestion, and keeps you at a healthy weight, reducing your risk of various cancers. Your heart becomes healthier.
As a safety first, take the initiative to do a quick self-assessment of your physical well-being before you start. This personal responsibility empowers you to be in control of your well-being.
If you notice any problems or things that worry you, take a moment to pay attention to them.
It’s important because those things can help you understand how your body might react when faced with challenges and pressure.
Once you ensure everything’s okay and know how much you can handle physically, you’re good to start.
2. Gearing Up and Timing
Pick a time during your day that suits you best. Most people run in the morning before work or in the evenings. Stick to the planned days and avoid distractions.
Consider the weather before you head out for a run. Running in your preferred weather conditions can make your run more enjoyable and comfortable.
Bring with you:
Headphones to listen to music
Handled bottle of water or wear hydration pack (it’s like sipping energy when needed.)
Running a watch or your phone is enough to track.
Choosing the right gear will not be a big deal initially; it only makes a difference once you have improved.
There is no need to go out and buy fancy, expensive running clothes immediately. Start with kits and a good pair of running shoes you already have, and that’s all you need to get started. Just focus on your walks or runs.
In my personal experience to feel great during your walks or runs – stay hydrated!
You should keep hydrated to feel your best on your initial long walks or runs.
3. Warming Up
You’ve geared up and stepped outside. Generally, before any activities, you start with warming up to get ready, not intensively, but just enough to get your body to wake up.
Take about 10 minutes of stretching and easy exercises that engage your whole body to get your blood moving.
Try things like:
- Jumping jacks
- High knees
- Butt kicks
- Leg swings
4. Walking and Slow Start
Try to start with a walk, and it’s easy. Begin with a 15-minute walk. As you get comfortable, add a few minutes of jogging. The aim is to keep moving and let your body adapt.
Don’t feel the need to stress about your speed. Think of it as building a strong foundation for when you’re ready to increase your pace and start running.
The absence of a pace at this stage allows you to focus on the consistency of your movement, letting your body get used to moving in a way it might not be used to.
As you establish a comfortable routine with timed walks, consider covering the measured distances and try running three days each week.
See if you can run a distance of 1 – 2 miles during each training session. Gradually increase from there by setting mileage that your fitness level can afford.
Have a mindset that you can complete the task set before you.
Quick notes:
If your main focus is improving your health, a simple yet effective approach is walking for about 30-40 minutes. This consistent activity alone can do wonders for your well-being.
As you approach the end of your week, consider adding 2-3 interval runs of about 30 seconds each to your routine.
These short bursts of faster-paced running are not only exciting but also incredibly beneficial for your cardiovascular fitness and overall health.
5. Tracking Time and Progress
Use tracking to see how your progress is going. Try to keep count of your walking times and distances to see how well you are doing and getting better.
There are special apps for running that can tell your pace, how long you’re running, and even how many calories you’re burning.
Share all your pieces of training with your buddies or a friendly community. When others know what you’re up to, it keeps you excited and motivated.
Plus, they might share some tips or cheer you on when you’re doing great.
6. Make Interesting with New Routes
One of the valuable things about running is that it opens up new places in your neighborhood. You might find parks and interesting trails you have not paid much attention to.
You have to change places when you’ve exhausted running to your local park, which might be your comfort zone.
Run on the beach for a different experience, or try out trails in nature reserves for a more challenging workout. The contrast of different environments keeps your runs interesting.
Ask friends; they might have exciting routes or hidden spots worth exploring.
Find a Running Coach
There is nothing wrong with working out with a trainer. Contrary to some beliefs, a trainer will not subject you to extreme stress or push you to the point of complete exhaustion.
Instead, an experienced trainer will create a program tailored to your ability, allowing you to run short distances up to five times a week.
A coach knows how to balance training and rest periods, helping you to stay motivated and continue your training.
The trainer will gradually increase the load as you become ready, ensuring progress through adequate rest and avoiding overtraining.
The main task of a trainer is to develop a clear action plan to help you achieve your goals.
There is a common belief that training with a trainer is expensive, but this is not necessarily true. Several options for online training are available, with prices varying based on the trainer’s level and the amount of time they will spend with you.
How Not to Give Up Running at the Beginning?
To stay motivated and committed, consider these tips.
- Start with a manageable amount of exercise and work out comfortably.
- Aim for achievable goals to avoid disappointment and frustration with your progress.
- Find a local running club or group. Many people find running more enjoyable and motivating when done with others.
- Set a goal to participate in a race, such as your first 10K or a half marathon. This gives daily training a special purpose as preparation for a big event.
- By choosing an appropriate race for your level of training and preparing for it at a comfortable pace.
Wrapping Up
We can make a couple of takeaways, just like we discussed earlier, getting started is easy, especially with the simple steps we’ve covered for you.
Your desire is everything; there is no need to look for those special kits; just find someone who shares your interest and to start alongside you or by yourself.
For example, In a year of running, you can:
- Learn, see, and understand a lot of new things about yourself and the world.
- Visit exciting places that are only possible to visit with running.
- Meet people who amaze and inspire.
- Find out that it’s not difficult to run in fifteen-degree frost or go for a run in the early morning.
- Realize that you can continue running while traveling and gain a new perspective and appreciation of different cities from a running perspective;
- Understand what reserves are in the body when running, seemingly on your last legs.
For some, it is a way to lose excess weight; for others, it is a method to quit smoking. Some use it to stay awake and alert, while others find it helps them get out of depression.
The first training days might feel challenging, but stick with it and keep going.
