How can i begin running

You should take time off from running each week. This will help you avoid injuries and fatigue that can occur with the increasing mileage. Plan on a very easy day or a day off following workouts of greater intensity like a longer run. Some studies have shown muscle damage following a long run that can last almost three weeks. Running can be a fun and satisfying way to stay active. For anyone new to running, first and foremost be kind to yourself. Build your confidence and create a new habit of running by following a routine.

Set goals and have rewards to remain motivated and cheer yourself on. Keep in mind your starting level of fitness and consider signing up for a race to have something to shoot for.

Not everyone has the same goals. Rex says. Set your schedule accordingly and be sure to listen to your body every step of the way. The number one cause of injury is trying to go too far or too fast too quickly. Even if you have to repeat weeks of training within your chosen program or app because they seem to accelerate beyond your capacity. You do you!

For experienced runners and those training for longer races, the goal is to peak at certain times of the year depending upon your race schedule. In order to peak, you need to plan for recovery. Before training for a marathon you should be running for about one year.

Most programs build from a base of 20 to 25 miles per week. This type of foundation lowers your risk of injury. If you have a good running base, plan on an week training program. Your longest run leading into this schedule should be at least five miles. The most important aspect of training is the long run.

This will train your muscles, heart and lungs to work for progressively longer periods of time. Gradually increase your long runs with intermittent shorter runs. Pick a day for your long run. You may fill in the mileage for the remainder of each week dependent upon your usual weekly mileage, history of injuries and running experience. A beginning marathoner should plan to run a total of about 20 to 25 miles during the early weeks of the program and up to 40 miles when the long runs are the greatest distance.

Learn more about vaccine availability. Advertising Policy. You have successfully subscribed to our newsletter. Related Articles. The traditional peanut butter sandwich is a great option as a workout snack. Eat half of the sandwich one hour before your run and half soon after. Low-fat chocolate milk works very well, too. Try some of these recipes for some healthy workout fuel.

Plan to eat one hour before your run to boost energy without upsetting your stomach. It may also help prevent or reduce delayed-onset muscle soreness. Keep your routine of breakfast, lunch and dinner and add in the pre- and post-exercise snack.

That means eating at least five times a day. The best tip for staying hydrated during a run is: Drink when you are thirsty. You can carry a regular-size water bottle in one hand when you run or you can plan a route around a few water fountains.

Electrolytes are water-soluble nutrients, like sodium, that can leave the body through sweating. So-called sports drinks can replace these electrolytes in the body. However, the length of your workout should be the guide for what you drink, says Dr. If you run for less than an hour, water is just fine. After running for an hour, your body begins to need those nutrients, so a few sips of a sports drink can help you maintain your energy levels. But as with all things, a little bit of a sports drink can go a long way.

They can also get pretty pricey. So, while sports drinks serve a purpose among elite athletes and those who exercise for long periods, for those who exercise at a moderate intensity for an hour or less, water is probably the better choice. You can drink too much. Drinking excessive amounts of fluid will not prevent you from cramping or prevent heat-related illnesses.

Those ailments generally stem from simply pushing yourself too hard. Overhydration can be a more serious issue than dehydration anyway. Here are a few tips to help you trim down as you tone up. Running burns calories, which means your body will be hungry and you may begin eating more than usual. The result for many new runners, surprisingly, is weight gain rather than weight loss.

To avoid that, try working out for 30 minutes instead of Running more will make you hungrier and likely to eat more. The level of intensity or running up a hill will increase the amount of calories you burn.

Your body will be tired so you may sleep a little more. All of this will affect weight loss. If you eat a balanced diet and try to maintain your calorie intake as you run, you may also lose weight as you become more fit. The worst part of running is the pain that comes along with your new routine. While there has been recent evidence that static stretching — holding a stretch for a period of time — can prevent acute muscle injuries like tears or strains, such types of injuries are uncommon in runners.

In fact, holding a stretch too long can even make your muscles less powerful. Instead, you could try dynamic stretching , which warms your muscles through repeated movements.

While some professional and amateur runners swear by these pre-run warm ups, there are no studies that show that dynamic stretching prevents injury.

The bottom line? If you like the way stretching feels before a run, go for it. Keep your muscles in motion to prevent straining them before you hit the road. If you like to stretch before you run, try this dynamic stretch for your hamstrings and gluteus muscles. Nothing can ruin a good run like a side stitch. Runners who regularly slouch their backs are more likely to experience those spasm-like cramps in their abdomen.

When you feel a stitch coming on, take a deep breath to arch your back and try to run more upright. While side stitches are generally felt above the hip, sometimes they can be felt all the way up to the shoulder. So be cautious and see a doctor. Cramps during exercise could be a result of over-excited nerve endings, probably as a result of fatigue. Studies of triathletes and ultramarathon runners have found that those who cramp during a race tend to be racers who bolt from the start, setting an early pace that is much faster than their normal training speed, inviting fatigue.

They also often have a history of the condition, suggesting that once a muscle cramps, it is primed to repeat the spasms. Some road and trail runners like running on a track occasionally for safety and convenience. The track is also a great place for runners who are training for races to work on targeted speed workouts once you're ready to pick up the pace. Try an interval session on your local community or high school track. Here are some tips to get you started off on the right foot.

While your doctor will most likely support a new exercise habit, he or she may offer some advice and precautions. Also, if you've had an injury, if you take medication, or if you manage a medical condition, ask if there are special guidelines you should follow.

For example, people with diabetes may want to carry a snack. Wear a pair of running shoes that fit comfortably and are the right type of shoes for your foot and running style.

Visit a specialty running store to get fitted for the best shoes for you. While you are there, you might want to check out technical gear such as running shorts, tops, or tights that are made out of lightweight wicking fibers. While these garments aren't necessary for running, they help you to stay dry and comfortable when you work out.

Take measured steps to keep your body safe and free from injury. First, also do a warm-up before you start running. Walk or do an easy jog for 5 to 10 minutes, before increasing your intensity. You might also add warm-up exercises such as dynamic stretches or running drills.

Then make sure you follow running safety advice , such as going against traffic when running on roads. You should also always remember to carry an ID when you head out for a run so that you can be identified quickly in the unlikely event of an accident.

You can start your running program by combining your runs with intervals of walking. For many new runners, this is the easiest way to build endurance with less stress on the joints and a manageable intensity level. Simply start with one minute of running and one minute of walking, and then try to increase the running intervals. As you become more comfortable, make the switch to all running. Your running workouts might be challenging in the beginning, but they shouldn't be so hard that you never want to run again.

During each workout, keep a comfortable, conversational pace. If you're running alone, try talking to yourself. Breathe in through your nose and mouth so you can get the most amount of oxygen. Try doing deep belly breathing to avoid side stitches or cramps.

After each run, cool down by doing some easy jogging or walking. Some gentle stretching after will help you avoid tight muscles.

Aim for consistency in your new running program rather than speed or distance. Establish a weekly running schedule to get into a regular running habit. Running is a natural movement, but that doesn't mean that you can't improve certain aspects of your running form to improve your experience. Proper running form can help you become a more efficient runner. You can learn to conserve energy, improve your pace, run longer distances, and reduce your risk of injury by paying attention to and tweaking different elements of your running mechanics.

There are a few basic form rules to follow. Keep your posture upright. Your head should be lifted, your back should feel long and tall, and shoulders level but relaxed. Maintain a neutral pelvis. Make sure you're not leaning forward or back at your waist which some runners do as they get tired. As you run longer distances, be especially mindful of your shoulder placement.

They may start to hunch over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing. It helps to look ahead. Focus your eyes on the ground about 10 to 20 feet in front of you. Your arms should swing naturally back and forth from the shoulder joint rather than your elbow joint.

There should be a degree bend at the elbow. In the proper position, your hand should almost graze your hip as it moves back and forth. Your hands should stay as relaxed as possible. You can gently cup your hands or simply let them relax, Just don't clench them into fists because it can lead to tension in your arms, shoulders, and neck. The way that your foot hits the pavement is called your footstrike. There are different ways that your foot may approach the road.

You might land on your heel, in the middle of your foot, or on the toes or forefoot front of the foot. You may notice that you are a toe runner or a heel-striker. If you land on your toes, you are a toe runner and you may experience tight calves as a result. You may also develop shin pain. If you land on your heels, you are a heel striker. This can mean that you are overstriding—taking steps that are longer than they need to be.

This can waste energy and may cause injury. Many coaches suggest that you should try to land in the middle of your foot, and then roll through to the front of your toes. You may want to experiment with this form to see how it feels. However, if you are naturally a toe runner or a heel striker it may be best not to change your stride.

Some research has indicated that forcing yourself to run with a mid- or forefoot strike does not improve running economy, does not eliminate an impact at the foot-ground contact, and does not reduce the risk of running-related injuries. You'll learn quickly that eating right and staying hydrated can make or break your runs. When running, you should pay attention to your thirst level and drink when you feel thirsty.

If you're looking for a general rule of thumb for fluid consumption during your runs, you should take in four to six ounces of fluid every 20 minutes during your runs.

Runners running faster than eight-minute miles should drink six to eight ounces every 20 minutes. Here are some specific hydration tips for longer runs or races:. What you eat before, during, and after a run has a big effect on your performance and recovery. Keep in mind, however, that while running does burn a lot of calories, it certainly doesn't give you a license to eat anything you want. Some new runners learn this the hard way when they actually gain weight after a couple of months of regular running.

Figure out how many calories you need and focus on eating a healthy, balanced diet. More tips for pre- and post-run nutrition include:. When you first start your running program, you'll probably feel excited and energized about your new commitment. But, you're likely to experiences challenges along the way and these will test your motivation.

There are a few common strategies that runners use to stay motivated. First, many runners join a group. Different types of running groups appeal to different types of runners.

There are groups that run to train for a specific race, groups that focus on the social aspects of running, and even groups that run for charity or for a common cause. Another common strategy is to run with music.

Listening to a great playlist can be a great way to stay energized, especially on long runs. However, keep in mind that using headphones during runs comes with a few pros and cons. A major drawback of running with headphones is that it limits your ability to hear noises around you and may put your safety at risk. It might be helpful to do some runs with headphones and some without. You might also want to start a running journal. Keeping a training log helps you to express your ups and downs as they occur during your running experience.