An Absolute Beginner's Guide to Becoming a Runner - Deepstash

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An Absolute Beginner's Guide to Becoming a Runner

verywellfit.com

Benefits

It is never too late to start running. Many take up this sport in their 50s and beyond. To start, you only need a good pair of running shoes and a desire.

Running is a very effective way to build cardiovascular endurance and increase mental toughness. It is an excellent stress reli...

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Types of running

  • Road Running: running on paved roads, paths, and sidewalks.
  • Treadmill Running: easier than outdoor running and can be gentler on your joints.
  • Racing. Road races can vary from 5Ks to half or full marathons or even ultramarathons. 
  • Trail Running:...

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Getting Started

  • Invest in Shoes and Gear. Visit a specialty running store to get fitted for the best shoes for you and check out gear such as running shorts, tops, or tights made of wicking fibers.
  • Stay Safe. Do a warmup before you start, like a walk or an easy jog for 5 min.

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Good Running Posture

Keep your posture upright, head lifted, back should feel tall, and shoulders level. Keep your pelvis neutral and your hands relaxed. Let your arms swing from the shoulder joint.

As runners get tired, they tend to lean forward or back at their waist. Their shoulders may start to hunch over, ...

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Monitor Your Footstrike

If you are a toe runner, your calves will get tight and you could develop shin pain.

If you land on your heals, you are usually taking steps that are longer than they need to be. It wastes energy and may cause injury.

Try to land on the middle of your foot, then roll through to the fr...

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Hydration

You should drink before, during and after your runs. Drink when you feel thirsty.

As a general rule, you should drink four to six ounces of fluid every 20 minutes during your runs. Faster runners should increase their fluid intake to eight ounces every 20 minutes.

Workouts longer than...

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Running Nutrition

Eating anything you want may lead to weight gain after a few months of regular running. Instead, focus on a healthy balanced diet.

  • Eat something light that is high in carbohydrates 2 hours before you start running.
  • If you're going to run longer than 90 minutes, consum...

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Motivation

To keep up your motivation:

  • Join a running group to help you when you face challenges.
  • Consider running with music
  • Keep a running journal
  • Fill your personal spaces with motivational running quotes

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Cold Weather Running

  • Dress in layers. Start with a thin layer of wicking material, a middle layer of polar fleece and an outer layer of nylon to protect against wind and rain.
  • Cover your head. Wear a hat to help prevent heat loss, and gloves and warm socks if needed.
  • Don’t overdr...

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Hot Weather Running

  • Light loose gear will help your body breathe and cool down.
  • Use water in and on your body to cool you down during runs. Splash cold water on your head, back of your neck and under your arms.
  • Don't push your pace in hot and humid conditions. 

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Cross-Training

Your running should include more than just running. Mix other activities like cycling, swimming, skating, aerobic exercises or strength training to help avoid getting burned out.

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Race Training

  • 5K. This is a great race for beginners. Seasoned runners also participate in these races at a very fast pace.
  • 10K. When you are comfortable running a 5K, the next step is a 10K.
  • 10 Mile. This type of event is challenging but can be done for those who are ...

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