How to start running? Tips and training plan for beginner runners

Proven content

Physical activity is a very important part of our lives. Running has become a popular form of training. Once we find our motivation, we should first give ourselves time to prepare. How to proceed in order not to get discouraged after the first training sessions? Let us not set ourselves excessive goals, we strive for them step by step.

How to start running – the basics

Running is one of the simplest and most effective forms of activity. This sport can be practiced by almost everyone, as long as there are no contraindications for health. However, how to start running raises many doubts among beginners. Many of them wonder which shoes to choose, where to run, how often, what diet, etc. Before they run into the first run, it is worth getting ready for it.

At the beginning it is worth realizing which “place in the row” is occupied. People who have not practiced this sport before should not start a marathon, etc. after the first month of training. The answer to the question “how to start running” is simple – “with your head”. At the very beginning, it is worth starting with slow-running. Thanks to them, the body will gradually get used to the loads – let it be, for example, 1 minute of running and 2 or 3 minutes of walking.

Starting your running training session with joggers is not a sign of weakness. They allow you to learn about your strengths and weaknesses and assess your skills. As you progress, the running time will increase and it will be easier to cover longer and longer sections. At first, you shouldn’t overdo it with speed and distance. It is inadvisable to accelerate and extend the distance once you start running.

Find out how to exercise properly

How to start running and not get discouraged?

Many people are aware that when they start running, they will quit this activity after some time. The key to success is, among others appropriate motivation and purpose. First of all, you should understand why you want to run. This goal should be specific, realistic and achievable within a given period of time. To make running a habit, you should exercise for 2 to 3 weeks.

Interestingly, when the purpose of running is only to get rid of unnecessary kilograms, many people quickly give up. However, when you clarify and set a goal, for example, that you will run 3 times a week for 12 weeks to burn 7 kg, then the running plan will become real, because it will sound specific. Many people gave up not only running, but also other forms of physical activity, because they did not have a clearly defined goal.

How to start running? Just set a goal, choose 3 or 4 days a week and just leave the house. Many runners believe that just starting training is a small win. At the beginning, you do not need any specialized equipment – all you need are sports shoes and comfortable clothes, such as tracksuits or sports shorts. Once you catch the bug, you can think about buying additional accessories.

For the first 9 trainings, you can establish a plan assuming that the run itself will be spent about 20 minutes alternated with walking and jogging. Once this is achieved, the bar can be raised. At the next stage, you can run for 30 minutes interspersed with walking, etc. Everyone sets their own limits. You can run alone or with someone, for example with your husband, wife, friend or friend, and even with your dog.

Find out more about cardio

How to start running – shoes for beginners

As it was mentioned at the beginning of your running adventure, you don’t have to buy expensive shoes, clothes and other gadgets. Nevertheless, it should be ensured that the clothing, even if it is not branded, is suitable for running. Shoes are especially important. The better they are, the more fun for beginners to run. What’s more, the risk of injury will also decrease.

A beginner runner should purchase cushioned shoes. Thanks to them, moving along paved paths will be much more comfortable and pleasant. These types of footwear reduce shocks that could otherwise injure the knee and ankle joints, muscles and tendons. Running is a demanding sport for a beginner. The shoes should therefore be tailored to the given runner.

A common mistake when buying shoes is to follow the opinions of other runners without reflection. These footwear may meet all the expectations of one athlete and, in turn, may not be suitable for another. Beginner running shoes should also be adjusted to the type of stop. The man will need a slightly different model; and another woman or child.

An important criterion for selecting running shoes for beginner and advanced running shoes is their intended use. People running on asphalt, cobblestones and concrete should choose a model with better shock absorption. Footwear of this type should also have foot stabilization. On the other hand, for running on gravel and forest paths and difficult terrain, shoes with a highly contoured sole will work well.

Check how to choose shoes and take care of your feet

When to buy beginner running shoes?

Running shoes for beginners and advanced should also be selected in terms of body weight. The more a person weighs, the stronger the shoes they should wear. Overweight people are advised to purchase well-cushioned footwear. Thanks to them, the spine and joints will be better relieved, which will translate into greater comfort of running and help prevent many injuries.

Your feet swell while you run. This is the reason why beginner running shoes should also be bought when the foot is tired, e.g. in the afternoon after work. When measuring, you should wear training socks. Both shoes must always be tried on, because human feet differ slightly in size.

Running for beginners – who shouldn’t be doing this sport?

Running is one of the most effective physical activities, thanks to which it is easier to get rid of unnecessary kilograms. However, people with a high body weight are more likely to suffer from injuries to the hip, knee and ankle joints. According to specialists, people with a BMI of 25 kg / m2 should not run or at least consult a doctor beforehand. In turn, running is highly recommended for people who are slightly overweight.

1. Discover 10 ways to lose weight healthy

Another contraindication to running for all beginners is any diseases of the heart and cardiovascular system. For these people, especially those who have had a heart attack, running can even be fatal. People with heart disease should always consult a doctor before starting any activity that forces the body. Walking or slow jogging will be much more beneficial for them.

1. Find out more about cardiovascular disease

The beginning of running is the most difficult. However, for people who have no contraindications for sports, their lung function improves with development and training becomes much more enjoyable. There are also health conditions that only partially prohibit running – these are bronchial and exercise-induced asthma and diabetes. Asthmatics and diabetics may experience considerable discomfort during training.

How to start running – running technique

First of all, training should begin with a warm-up. This is a rule that almost all athletes follow. Before you start running, you must walk for about 10 minutes, jumps, swing your arms and bend your torso to stretch your leg muscles. Thanks to exercise, the body will be better prepared for the effort. This will reduce the risk of injury. Stretching should also be done after training.

Another important consideration when it comes to running properly is technique. When it is inappropriate, it will perpetuate the runner’s incorrect movement patterns and, as a result, lead to an injury. The better the body is positioned, the faster the run. Contrary to appearances, running is not as simple a sport as it may seem. It is enough to look at individual athletes to see that not everyone runs the same.

1. Find out more about abdominal exercises

How to run properly then? Well, you have to remember about the correct positioning of the knees and calves. The knee must be bent and the calf perpendicular to the ground when placing the foot on the ground. A common mistake is to straighten your knees while hitting the ground – then the entire force of the impact hits the heel. In addition, the shoulders should not exceed the waist.

1. Find out more about knee pain

Another important issue in how to run properly is the positioning of the head, shoulders and arms. The runner’s head must be straight. It is a mistake to leave it unnecessarily and to nod at it. This makes running less efficient and therefore less enjoyable. As for the shoulders and arms, do not pull them in and swing them back and forth.

How to start running – breathing while running

An important rule of how to run properly is breathing. During training, the runner inhales and exhales much more air than when at rest. The more intense the exercise, the more oxygen your body takes in. Interestingly, during exercise, tens of liters of air can get into the lungs, while while resting, a person inhales and exhales only a few liters of air.

During running and other training, you learn new movements. Focusing on the correct breathing technique will make it a habit and make exercising more enjoyable. Improper breathing does not support the diaphragm and chest, and this leaves the athlete with less energy. Working on the breathing process is an important part of the technique and it is worth spending time on it.

Running beginnings should be supplemented with exercises for the diaphragm. One exercise is to lie on your back and place one hand on your diaphragm and the other on your chest. While breathing, concentrate on keeping only the diaphragm rising. In this way, you can make a series of a dozen inhalations and exhalations. This exercise will strengthen the diaphragm and prepare it better for physical exertion.

Another exercise is to lie on your stomach and place the palm of your hand so that it touches the floor (both sides should also be bent at the elbows). Then, as you inhale, raise your head, chest, and upper abdomen. For the exercise to be considered correct, only the diaphragm, not the chest, should move while inhaling. As in the case of the previous exercise, you can perform one series of a dozen or so repetitions.

1. Check out the set of exercises for a flat stomach

How to start running – a training plan for a beginner runner

There are many training plans for beginner runners on the Internet and in running books. One of them is the 10-week plan, which can also be treated as an interesting challenge. In the first week, a runner has to walk for 1 minute and run for a total of 1 repetitions; In the second week, he does 7 minute of walking and 1 minutes of jogging – a total of 2 repetitions.

Until the end of the entire training for the novice runner, the participant should always walk for 1 minute, but run longer and longer.

1. 3rd week – a run of 3 minutes and 4 repetitions;
2. 4rd week – a run of 4 minutes and 4 repetitions;
3. 5th week – 5-minute run and 4 repetitions;
4. 6th week – 6-minute run and 4 repetitions;
5. 7th week – 7-minute run and 4 repetitions;
6. 8th week – 8-minute run and 4 repetitions;
7. 9th week – 9-minute run and 4 repetitions;
8. 10th week – 10-minute run and 4 repetitions.

You can start training with running just by following the plan. Completing the challenge is sure to provide a lot of pleasant stimuli and make running a habit. Many people feel much better after completing the 10-week challenge, because jogging stimulates the body to produce endorphins.

The content of the medTvoiLokony website is intended to improve, not replace, the contact between the Website User and their doctor. The website is intended for informational and educational purposes only. Before following the specialist knowledge, in particular medical advice, contained on our Website, you must consult a doctor. The Administrator does not bear any consequences resulting from the use of information contained on the Website. Do you need a medical consultation or an e-prescription? Go to halodoctor.pl, where you will get online help – quickly, safely and without leaving your home.