Running 2018: 5 tips on how to be a good runner from scratch
Running is already a mass phenomenon. It is an unstoppable fever that is bringing together more and more people from all over the world. If you’ve also been thinking for a while that you should start going for a run, we’ll tell you everything you need to know to become an excellent runner.
But what is it about running that has more and more people doing it? You’ve probably asked yourself this question many times, but now is the time to stop the asking and prepare for action. The chances are high that you’ll end up just as hooked on running as everyone else. And why is that? Well, because it's one of the simplest ways to stay in shape. Among many other advantages: it’s free, you can practice anytime, anywhere, and at any time of the year. And on top of that, it’s addictive. The only challenge may be that you don’t know where to start ... And that's why we are going to offer you five tips that will help you through the process of becoming a good runner from scratch.
1. Buy yourself some sneakers
It may be that you already have a pair (or several) that you’ve only used for other activities but not running. Of course, you can use the ones you already have if you make sure that they’re made for running and fit your feet perfectly. But buying some new ones will help your mind get used to the idea that you’re working on introducing a new habit into your life. They don’t have to be the latest design, nor do they have to imply a big investment. The truly important thing is that they offer good cushioning. When we run, the weight that our joints have to endure is five times more than regularly, which means it’s crucial that they are good quality so they absorb and lessen vibration impacts, and thus avoid possible injuries.
2. Don’t force yourself too much. Follow your own rhythm
In the beginning you’ll need to arm yourself with patience and learn to understand yourself. As with everything else, becoming a good runner will take some time. You can’t expect to maintain the same pace as a runner who’s been at it for years. In fact, if you force yourself to run for too long on a continuous basis, it will be counterproductive and make you feel frustrated. Two or three training sessions a week on alternate days is what experts recommend for beginners. You’ll have time to increase the intensity. Also consider that there’s a good chance you’ll have to start off walking in the beginning. Don’t worry about it. Just try to walk at a good pace before you transition to running.
3. Warm up and stretch
Your muscles need a warm up before you start running. It’s very important that you ignore people who say it isn’t essential, because the opposite is true, in fact. Novice runners are the most likely to suffer from stiffness, pulls and muscular cramps precisely because they don’t warm up. Find a stretching table that best suits your needs and dedicate at least 5 minutes before you start the activity. If, for example, you are going to run 20 minutes, you will need to add another 10 minutes for stretching after you finish. It all depends on your ability, but, most importantly, do not set yourself goals you cannot achieve. Easing your way into it is the key to avoid getting discouraged and will help you follow through on your resolution.
4. Plan the following sessions
On your calendar, mark the exact days and times you will go for a run, or set an alert on your phone. As your body adjusts, you will have to increase the time and frequency of your sessions. Adding five minutes each week is an excellent goal. Do this until you can manage to run between 20 and 30 minutes without feeling exhausted. Keeping track of your progress will also help you to persevere. Also, see if you can meet with a friend to go running together. A shared challenge is always easier to manage.
5. Congratulate yourself on your successes
Incorporating a training routine into your day-to-day life, no matter how basic, is something to be proud of. Just as important as it is to strive to achieve a goal it’s also important to enjoy your success and reward yourself for it. So go ahead and find some small reason to reward yourself. It’ll be even better if those little rewards lead you down the path to a healthy life. For example, to regain strength after running, enjoy a refreshing juice made from natural fruit, or a smoothie. Or better yet, book an AIRE Experience. The temperature contrasts between the different baths, followed by a relaxing massage that affects the deep core muscles, will undoubtedly be your best reward.
If you are into running, sports and healthy life you will enjoy our article about the benefits of yoga. Stay healthy!
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