Home Blog Running for beginners: The basics

Running for beginners: The basics

Running for beginners

The unknown can always be scary, even something as basic as running. With a few basic tips, beginner runners can be well on their way to achieving their goals.For anyone considering running, there are questions. How to get started? What do I need? What happens when it hurts?

How to get motivated to run

First off, think of all the benefits running can bring. Devoting just 30 minutes a day, three to five times a week, can help a person reap the rewards that come along with an active lifestyle. New things are always scary or intimidating. Once a person begins running, they may find that distances that once seemed impossible are very much within their reach. After a runner gets started and moving, they shouldn’t be afraid to set goals. Don’t hesitate to go for a goal of running a 5K or even eventually a marathon.

When beginning a running routine, take it slow. Overdoing it is the number one reason for injuries amongst runners. Don’t be afraid to take walking breaks when first beginning running. As a beginner it is not necessarily the number of miles run that is important, so focus on the time spent running and running properly.

What type of running gear is necessary

The best part about running gear? Very little gear is necessary to begin a running program. The most important piece of equipment needed is a good pair of running shoes. Good running shoes will help prevent injuries and get a runner well on their way to success. It is unbelievably important to own shoes that fit well and provide the foot with proper support. There are running shoes for stability, for cushioning, for pronators, supinators, for children, for trail runner, for tracks, and so on. Do research or consult a professional to help find the perfect pair of shoes. A great pair of running shoes will go a long way.

Other gear may vary by person. Running apparel is designed and made with performance fabrics that will keep a runner warm, cool, dry, supported, a comfortable based on conditions.

Runners may also want to consider investments in some of the following:

  • water bottles
  • race belts
  • sweat bands
  • lace locks
  • ID holders
  • pedometers
  • waterproof sunscreen
  • reflective vests
  • sunglasses
  • orthotics/insoles
  • injury remedies
  • stretching and massage aids
  • training logbooks

Dealing with the aches and pains of beginner runners

Sore legs are going to be the most common pain beginning runners face. Sticking with a routine will help eliminate the pain of running. It is important to remember that if the pain gets too bad to stop and rest for a few days. Injuries can sideline an individual from running. Don’t let injuries get in the way of goals. One of the most common injuries runners face are shin splints. To avoid these and other overuse injuries, be sure to wear proper footwear, do not overdo training, and make sure the difference between injury and being tired are understood.

Getting a side stitch? Side stitches are extremely common amongst runners and are caused by lack of oxygen in the GI muscles. To stop these side stitches, exhale hard and long or bend over at the waist while exhaling. Slowing down the pace will also help side stitches subside.

Tips for running training

At first, running will seem challenging and being out of breath is not uncommon. If running with a friend, if a runner is able to hold a conversation while running, they are generally running at a good pace. Depending upon time devoted to running, go for a shorter, more fast-paced run that would make talking more difficult. This will increase fitness levels and cardiovascular strength.

Not sure where to run? Running outside or on a treadmill both have their advantages. Treadmills are great for bad weather, adjusting to new distances and paces, and great for their cushioned surface. Outdoors, there is a constant change of scenery. It’s not so much where a runner runs, but finding a perfect routine to suit them. Looking for more of a challenge? Running on hills will improve leg strength and burn even more calories.