Get Good Running Shoes and Clothes
There is no tried and tested test that predicts what is going to work for you, so it’s recommended to get your running shoes in a shop and not online. Ask for guidance from the staff and make sure you run around or run for a few minutes at least.
When it comes to shoes, you need the shoe for running and not for other sports. That means you aren’t going to wear football or soccer cleats for running.
When you choose running clothes, it is important that they are comfortable and offer enough freedom of movement.
You need clothes that you feel free in and that allow you to move freely when running. Running also requires some gear. If you are a beginner, it is useful to wear proper running clothes and a running hat to avoid injuries like sunburn and face damage.
The most important thing is that you wear warm clothes. The weather can change quickly when you run outside, and it’s easy to feel cold while running.
Light windbreakers and running shirts keep you cool and dry.
Make a Running Plan
You don’t have to commit for the long haul immediately. Start by committing to running and walking 3 to four times per week until you are confident that you have developed the habit. Then you can extend that to 5 times per week. Remember, you don’t have to run everyday. You don’t have to run miles and miles. I am 34 years old and started running again on April 8, 2014. I just started slow and still do not run very far or very fast.
But by sticking to a schedule and running 3 to 4 times each week, I have already dropped 7 dress sizes and I am currently running for 30 minutes each time I go out.
I believe the amount of weight lost depends on your age, gender, and how much you eat in a day. If you stick to a good eating plan, you will get results. For example, I ate a lot of carbs, fried foods, and sweets before I started my new lifestyle. Now, my diet is much healthier. I eat more fruits and vegetables and eat a lot less carbs because I am on a low carb diet.
Find Some Good Running Routes
Your local track or nature trail will probably be are the best places to start. Go for a run around the track or follow the trails, just move. Then, when you begin to feel comfortable move to streets or quiet roads.
I recommend staying off busy roads to begin with. Save the good running areas for when you are ready and progress into them. You can also map your local running routes and then find good running spots on Google Maps.
Change Your Mindset
One of the things that stops many people from doing something new is their mindset. Many of us are set in our ways, and it can take a serious mental shift to push ourselves to become something more.
As you get started, you need to have an open mind and be willing to see running in a new light. Running is like anything else in life – if you are willing to put in the hard work, you can be successful.
Here are some tips to help you get started and change your mindset when it comes to running:
If you weren’t a runner before, the most important thing for you to do is start slow. Get into a comfortable pace that enables you to breathe easily.
Start with a run-walk combination because it will allow your body to get acclimated to the motions of running. Our bodies aren’t really built for running all at once, so going slowly is important.
If you go from non-runner to running three miles, you are going to push yourself too hard, and it will be a really bad experience. You’ll likely get hurt, and you’ll be discouraged.
Instead, you should start slow and give yourself time to build up your endurance and your muscles. Learn the proper form before you try to increase your mileage.
Keep a Running Log
Writing down your running thoughts, plans, and goals helps you stay in control over your running activities. From how many miles you ran to what you’d like to improve, you can find it all in a running log.
Keeping a log is a simple and straightforward way to ensure that you don’t lose track, forget, or get behind schedule. Keeping your running ideas and to-do lists in one place lets you take advantage of every second of your spare time.
For example, if you’re struggling with running every day, a probook lets you prioritize your important running goals and cut out the ones that aren’t really necessary based on your fitness level.
A log also lets you gauge how much progress you’re making in achieving your goals as well as in your overall running journey. As you’ll see a lot of examples of different kinds of logs in the chart below.
Whether you’re just starting out, or you’re training for a marathon, a running log will help you stay motivated and track your progress as well.
Use Mental Queues to Make Running Easier
Mental queues are cues that you use to remind yourself of key points that will help propel you forward. Getting in shape for a race or your personal best time requires months of hard work. It’s easy to get overwhelmed along the way, so using mental queues is a great way to keep yourself motivated, accountable, and achieve your goals.
Bite-sized goals are best because they’re small but achievable. Then from these smaller goals, you can build toward larger achievements. As you run, remember to push yourself, focus on your form, and keep your eye on the goal. Here are a few to get you started:
“On your mark.” This is your reminder to focus. The race hasn’t started yet, so there’s no sense worrying about what might happen. Consider taking a few deep breaths to relax yourself.
“Get Set.” Remember this one as you are preparing for the first step. Whether you’re at the starting line or waiting for the light to change, this is the time to get mentally prepared.
Remember that Everyone Was a New Runner at Some Point
It is said that the beginning is the best part! And it is.
Each first step is an adventure. Even though you may feel like your running shoes are a little too tight, or you’re a little heavy, you’re running.
The biggest mistake you can make when you start running is to believe that you’re not good enough to be a runner.
Every good runner started out as no runner. It’s easy to be intimidated by people faster than you or much fitter than you, but remember, it all started with one step.
Every first runner was a beginner at one point.
So start running with the belief that you can be a runner. It is true that running will change your body, but what’s important is how you feel about yourself.
Don’t think about the way you look or the pace you’re running, but think about how it feels to be a runner. There is no such thing as a bad runner, because all runners start somewhere. So cross the finishing line with a great sense of achievement.
Check With Your Doctor
If you haven’t exercised in a long time, forget about running a half marathon. Seriously.
You are more likely to hurt yourself than to improve your health. Most exercise and running related injuries are caused by starting out with ambitious goals that are way too ambitious for your current fitness level.
If you haven’t exercised for some time, your muscles are not used to exercise and may be prone to overstretching and developing injury by running, especially if you have.
A lot of extra body weight. You also won’t get any cardio workouts because your heart will be unable to handle the stress either.
You can check your heart rate with a heart rate monitor which will help you keep under a level that is appropriate for your current fitness level.
First of all, make sure that you check with your doctor if you’re healthy enough to undertake any physical activity. It’s always better to be safe than sorry.
Sign up to download this FREE TRAINING PLAN PDF
Since you are reading this, it is probably safe to say that you are thinking of taking up running. Whether it’s for weight loss, improving your health, or because of some fun challenge you have set for yourself, it is important to start on the right path.
Below are some helpful tips for beginners and new runners, all based on my own personal experience and that of my clients (I have been running for over two decades now).
Running might be easy, and you are probably excited about getting started….
But it does have an element of risk that isn’t always possible to avoid. I’m talking about injuries.
You can cut that risk by using the information in this short article.
So if you are a beginner runner or an experienced one who wants to consolidate his experience, consider these eight tips to ensure your running program is both safe and effective.