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An Absolute Beginner's Guide to Becoming a Runner

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https://www.verywellfit.com/how-to-start-running-the-absolute-beginners-guide-2911191

verywellfit.com

An Absolute Beginner's Guide to Becoming a Runner
Running is enjoyed by millions of people because it's good for your body and mind and it requires very little equipment. All you need is a good pair of running shoes and the willingness to get started. Running may seem so simple that preparing to start a running routine may sound silly.

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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...

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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....

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Getting Started

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.

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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 ge...

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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 en...

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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 run...

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Running Nutrition

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 ...

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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 space...

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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 hea...

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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 ...

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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

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 ne...

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SIMILAR ARTICLES & IDEAS:

A running plan

You can benefit from just 30 minutes of running, 3 times a week.

Start by running 20 minutes at a time, and increase the amount and frequency only when you feel comfortable with your current ...

Running equipment

Invest in a good pair of running shoes and a quality shirt made from wicking material to keep you drier.

A sports watch and heart-rate monitor are nice to have.

Pace of running

Running will put you slightly out of breath when you start. It should eventually decrease. You should be able to hold a conversation when you're running a good pace.

Once a week, run a faster speed to increase your fitness level.

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Ramp up slowly

If you did 3 short runs in your first week, you shouldn’t double that for week 2, even if you feel fine. 

Progress takes more time than you think, because each body system adapts ...

A beginner routine should include:

  • Most or all of your runs at a pace that feels comfortable, controlled, and conversational.
  • Exercise that is not running, if you feel that the above isn’t enough for you: Cycling and other cross-training can work your lungs and muscles without putting too much strain on your tendons and ligaments.
  • Strength training, to help everything get stronger and more adaptable.

The "too-much-too-soon" trap

It's usually not the shoes you're wearing, or your posture, but forcing yourself to accomplish too much from the very start that's causing you physical pain.

If you started running in the last few weeks or months and you get injured, you probably have nothing to blame but the fact that you’ve been doing too much, too soon.

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Running - the miracle drug

Many experts consider exercise to be the closest thing to a miracle drug. Running is one of the simplest ways to exercise. It can lift symptoms of depression and improve your mood. It bu...

Knee pain

Knee pain is often a sign of over-training or a need to improve form or flexibility. Running actually seems to improve knee health. Researchers found the more people ran, the less likely the were to suffer knee pain or osteoarthritis.

Running helps young people sleep

Research found that young people that run for 30 minutes, five days a week focus better during the day and sleep better at night.

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