New runners need help with their new routine, and they should use all these tips to make running more fun. Someone who would like to start running needs to know how to start a routine, how much to run, and how to get ready for running. Use these steps to complete a plan for running that will help them get into shape. Running is not just a pastime that you do because you want to drop a few pounds. You need to commit to running so that you can plan how far to run, which races you would like to run, and how long it would take to complete the race.
1. Get Some Good Running Shoes
You need some good running shoes that will fit you as nicely as possible. There are many people who buy the first pair of running shoes that they find, and that is not helpful for their overall fit, their balance, or their durability. A runner who is wearing bad shoes will hurt their ankles, strain their muscles, and reduce their endurance. Running shoes should come from a manufacturer that you know will work for your feet. Some people wear nothing but Nike while others prefer the tighter fit of Adidas. You might want to have New Balance because you find them to be softer, or you could wear Saucony because you like the power you get from every step on the road.
You must try your shoes on before you buy them, and you need to bring them back before the warranty expires if they do not fit. You need to be sure that you have a fit that supports your ankles, and you might need arch support if you have flat feet. There are a number of people who would like to get multiple pairs of shoes, and they might rotate their shoes so that these shoes do not wear out.
2. How Do You Get Started?
You can follow a program for new runners that will get you from a couch to a race. These plans will help you learn how to run the shortest race which is a 5K. You could learn to run faster races, but the idea behind this program is to start you slowly. Someone who is learning how to run these must know what their goal is. You might have a plan to only run a 5K, or you might have a plan to run several longer races. You need to expand your running repertoire, and you must be certain that you have found a plan that allows you to run half marathons, marathons, and ultra races that are up to 100 miles long.
3. How Far Are You Running?
You run short distances to start. You might only run 1/4 of a mile for your first trip, and that would be a run where you learn how to endure for that short distance. You move up to longer distances over time, and you will get to the point where you can run 1k, 2k, 3k, 4K, and 5K. You must start timing yourself, and you should not run long distances for two days in a row.
Let the plan tell you how far to run, and look at plans that you believe will help you run safely. Some plans have you stagger the distances you run. You might run 4K today, but you might run 2k tomorrow. Some plans will ask new runners to run short distances that gradually increase. You simply need to decide which plan works with your personal needs. Some people like to stagger their running. Other people would prefer to slowly indoctrinate their body into a program where you are running a full 5K.
4. How Do You Get Ready To Run?
You should get ready to run by stretching. Stretches that most people do before a run include simple bending stretches that will flex your calves and hamstrings. You must bob your arms as you reach to the floor, and you need to open your legs to flex your hips. You should turn art your hips to find the flexibility that you need in your hips.
You can stretch your arms to the sky, and you might prefer to stretch your arm back at the shoulder so that you can release tension from your body. People who run are using their arms, and you do not want to feel the tension in your arms as you try to run longer and longer distances.
Stretches should include running in place, and you need to jump in place to stay warm. Your body has to be completely warm when you get started, and you should never run out when it is cold. Cold muscles and tendons will remain tight, and they do not feel comfortable during long runs.
You need to wear warm clothing when it is cold outside. You could run in light clothing during the summer, but you should protect yourself when it is raining. Running in the freezing cold or snow is not good for your body unless you have worn compression socks, thermal underwear, and a hat. You must retain as much body heat as possible when you are running because your body will begin to tense if it gets cold. People often get hurt when running in the cold because they are not warming up.
You must remain hydrated at all times, and you need to be certain that you have taken a look at water drinking programs that you think are best for your body. You could drink a gallon of water every day, or you might use an app that reminds you to drink water. You could drink water with every meal, or you might drink extra water when you are getting ready to run. Drinking water helps flush your body, and the water helps your body remain relaxed while you’re running. People who get cramps are dehydrated, and you cannot continue to run if you get cramps all the time.
You should rest often when you are running. There is no shame in stopping when you feel as though you cannot continue, and it would be smart to stop halfway through a long run if you think you cannot make it. You must take rest days when you realize that you cannot run at the pace you were. You could take a rest day every other day, or you could take two days off per week. Someone who is very serious about running could run a short distance like a mile on their off days. New runners need extra rest because their bodies have not acclimated to the running program.
In conclusion new runners need a plan that makes it easier for them to run well. New runners can look online at plans that teach them how to get into shape, and you could even join forums with new runners to get advice. You can run to get into shape, or you can run for a race. New runners often overdo it, and you need to be careful with yourself. This plan helps you stay hydrated, protects your body, and makes you feel much more accomplished.