Are you someone who is considering to start running and wondering where to start from? Then you need not worry I have got you!! Whether you’re thinking of starting your running journey or planning to run a Marathon which can be both exciting and overwhelming at the same time this ultimate guide is here to help you with everything you need to know to get started, from helpful tips on proper running form to choosing the right gear for it, staying motivated and creating a weekly plan for you that will fit to your needs and will help you to stay consistent in your journey.
Why start running?
Running is one of the most effective forms of exercise that benefit both the mind and body, it’s also a very excellent way to improve your cardiovascular health, relief stress and build endurance. Plus, it’s a very flexible activity which you can do anytime and anywhere whether it’s on a treadmill or around your neighborhood. As a beginner, an important thing to remember is that progress takes time. So start slow, try staying consistent in your running regime. And trust me you will see amazing results in both your mental and physical wellbeing.
Beginners Running Guide
- Start slow and Gradually
One big mistake beginners seem to always make is starting too fast, trust me it’s from my personal experience that this is the most common mistake everyone make. You don’t need to run 5 miles on your very first day. Just begin with a walk-run method where you walk for few minutes and run for a minute or two. Then gradually increase your running time as you build your stamina. This kind of approach will help you avoid injury and burnout, ensuring you will stay motivated in the long run.
2. setting realistic goals
Setting up realistic goals is key to stay motivated and track your progress. Start with a small goal like running for just 10 minutes without break or completing a 1-mile run. Once you achieve that you should celebrate it and set your next goal. always work towards gradual improvements.
3.Warm-Up and Cool Down
Warming up before your run and cooling down afterward is very important for preventing from any kind of injury. Before your run, just take 5 to 10 for slow jog or stretching to loosen up your muscles before starting running After you finish running cool down with a walk followed by some simple stretching to help your muscle recover.
Choosing the Right Gear
When you’re just starting you don’t expensive gears for running. All that you need is a g pair of good running shoes and comfortable clothes. Here are some basics to get started:
1. Good Running Shoes
The most important gear that you will need a good pair of running shoes. You should look for shoes that will provide support, provide cushioning and will fit the shape of your foot. Going to a running shoes store where experts can analyse and recommend you the most suitable running shoes for us is a good idea. Investing in a good pair of shoes is a great investment for beginners.
2. Clothing
Moisture-wicking and comfortable clothes are essential for running, especially during warmer weather. Choosing fabrics that is sweat proof helps in preventing chafing. For cool weather invest in layers to stay warm but are breathable. Do not forget to invest in a good sports bra if you are a woman, as it will make a big difference in terms of comfort .
3. Optional Gears
While it’s not compulsory to have all the gadgets when you’re starting , but you may want to considering to get a fitness tracker or install a good running app on your phone to keep a track of your running progress.
Ways to Stay Motivated
1. Join a Running Club or Find a Running buddy
Running in a group is a very great way to stay motivated. Finding a local running club or a running buddy who is also into running. It will not only make the experience more fun, but it will also hold you account to showing up for your runs daily.
2. Celebrate your wins
It doesn’t matter how small always celebrate your progress! Whether you run just a bit longer or ran your first ever 5k, take some time to acknowledge your accomplishment. These small wins will keep you motivated and stay focused on your future goals.
A Weekly Beginner-Friendly Running Plan
When you start , having a weekly plan will help in keeping you consistent. Here’s a simple routine for beginners:
Week 1–2:
Day 1: 5 minutes’ walk to warm up, then run for 1 minute, walk for 5 minutes. Repeat this for 20 to 30 minutes.
Day 2: Take a Rest or cross-train (cycle or walk).
Day 3: Start with a 5 minutes’ walk to warm up, run for 3 minutes, then walk for 3 minutes. Repeat this for 20 to 30 minutes.
Week 3–4:
Day 1: 5 minute walk to warm up , run for 4 minutes minutes, then walk for 3 minutes to cool down . Repeat this for 25 to 30 minutes.
Day 2: Take a rest or cross train
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