The Most Important Beginner Running Tips
Beginner Running Tip 1 : It is never too late to start runningWhatever your age: exercise is good for you. Regular exercise gives you the following benefits:And the list does not stop there ! So put on those running shoes and your running clothing and go for it ! By the way, ever checked the number of so called veterans in race results ? The vast majority of the running pack consists of people aged 35 and older. It is never too late to start running ! Beginner Running Tip 2 : Visit a physicianBefore you start your running program, pay a visit to your physician. This is always a good idea, but especially in case of the following conditions:
Hey, better safe than sorry ! Beginner Running Tip 3 : Use a running programToo many beginning runners do too much running too soon and stop within weeks because of injuries. Not you though!
Beginner Running Tip 4 : Start with a run / walk programSome people will never start their exercise program, because they don't know how to start running. All my beginner’s running schedules consist of both running and walking. When you start off, especially when you are completely untrained, you will not be able to run far distances. Moreover it is not wise to do so, because you put yourself at the risk of running injuries and health problems. Therefore, start slowly and find out you can still make fantastic progress in just a matter of weeks! My beginner running programs can help you get there! And when you get stuck, there is an easy FAQ section in which the most frequent questions get answered. And you can ask questions yourself as well! Know that story about the tortoise and the hare ? Be the tortoise and astonish your friends and family. Be a winner !
When you are going to do a run/walk program, make sure you check out the Gymboss.
Whenever one of these periods is finished you get a signal (beep or vibration) and can then change your pace. It makes doing these types of intervals a lot more comfortable. Simply, because you don't have to look at your watch constantly to see if that running period or that walking period is already over. You can do that of course, it is okay, but it is just a little bit annoying when you constantly have to look at your watch. It makes your exercise routine a lot more restless. I use the Gymboss constantly for my speed sessions. It's dead cheap and I reckon it is worth the price of just one comfortable workout, let alone a whole run/walk program! Click here for more information about the Gymboss. Beginner Running Tip 5 : Check your pulseAn obvious factor which many beginning runners will monitor is their weight. Another one, often forgotten is your heart rate. Running is a cardiovascular activity. It trains your heart. Your heart pumps blood through your body. A result of proper exercise is that your heart will be able to pump more blood through your body with every heart beat. So it will need less beats to do the same amount of work for you. Regularly check your pulse and see if you are improving. For fair comparison you need to check your pulse under the same conditions everytime So the best moment is early in the morning, just after you have woken up, but haven’t gotten out of bed yet. Count the beats during ten seconds and multiply with six to calculate the number of beats per minute. You should see a steady improvement in your pulse. Maybe not from day to day. But you will definitely see your pulse improve over longer periods of time; i.e. weeks or months. So do not get discouraged too quickly ! Important : if your pulse is higher (5 to 8 beats per minute) today than yesterday instead of lower this could mean you are overdoing it. Take a rest today and check your pulse again the next day. When it is back to its old level you are ready for your next hard run again. For more information about heart rate and heart rate monitors, check out the heart rate monitor section.
Beginner Running Tip 6 : Keep a running log
For many runners, keeping a running log is an excellent way to keep
track of their progress. In a running log you enter basic information
about your runs. For example : distance, time and type of workout. You
can also be more comprehensive and regularly put in your weight and
pulse.It is extremely motivating to see your mileage increase and your weight and pulse decrease as your running program progresses ! Just a tip: don’t go off buying a running log. You can easily make up your own training log with pen and paper or in a computer spreadsheet. Beginner Running Tip 7 : Listen to your bodyOf course, when you run you are bound to get tired and experience muscle pains afterwards. That’s fine. To a certain extent. However, when you, during or after your run, feel dizzy, or when you experience pain in your chest area, your back or your legs, beware ! Take it real easy: Take care of yourself. You only have one body and one life. Running is a great healthy activity, but in your enthusiasm (too much too soon) you can harm yourself. Follow one of my beginner’s training schedules to avoid injuries. Even then, LISTEN TO YOUR BODY ! Learn to listen to your body and you will be your own best coach who can tell you to keep on going or to stop. Beginner Running Tip 8 : Low Intensity
Another cause of problems with beginning runners is that they start at
a too high intensity. They decide on a certain running route and
measure their time on every run. Everything needs to be speed, speed,
speed. If you are a
starter, you are far better off doing low intensity
runs for a number of reasons :Beginner Running Tip 9 : Regular workoutsRegular workouts are an important key to your progress. When running for fitness it is far better to workout three or four times a week for thirty minutes than to do one two-hour training per week. Make sure that you follow a good running schedule which takes care of a slow and regular build up. Check here for good beginners running programs. Beginner Running Tip 10 : Set goals and celebrate progressOne of the best ways to keep motivated is to set attainable goals for yourself. This can be anything: Whenever you reach a goal be proud of yourself! Give yourself a compliment and treat yourself to something. Basically, anything tangible or intangible that gives you the feeling you have done well. A nice warm bath, a good meal in your favourite restaurant, or get yourself a running present. Just some ideas : Beginner Running Tip 11 : Don’t be discouraged if you don’t experience weight loss immediatelyIf you are in it for weight loss, congratulations! You have chosen one of the best ways to improve your weight. Please note however that you might not experience weight loss immediately. Muscles are heavier than fat. Proper exercise will replace body fat with muscles. This could sometimes even lead to an increase in weight. However, your body will be leaner, you will look better and still fit better into your clothes ! Keep this in mind when you step onto those feared weighing scales ! Check out this CNN Blog article that provides the interesting perspective that losing weight is about habits, not willpower. Running for weight loss? Then check out the running for weight loss page for a few good tips! Also consider signing up for the "Lose 10 Pounds eCourse". It contains valuable tips regarding how to lose weight including diet myths, the most-used diets, how to combine diet and exercise etc, etc. It's very popular, and for a good reason... it rocks.... :) Especially because you immediately get access to the "Lose 10 Pounds" eBook and the "Fat Loss Jumpstart" eBook.
Beginner Running Tip 12 : Combine exercise with a proper dietBeing overweight is often caused by a combination of not enough exercise and improper eating habits. Take your time to learn about your diet and what you can do to make improvements. A good no-nonsense guide to weight loss, good eating habits and the combination of eating and moderate exercise is the Lose 10 Pounds eBook. It's a short guide, but don't let the size fool you. It's no fluff, straight-to-the-point, very clear and a must if you are serious about your weight loss. Get the "Lose 10 Pounds" eBook with free bonus eBook simply by subscribing to the Lose 10 Pounds eCourse above! Beginner Running Tip 13 : Warm up and cool downBy doing a warm up you are letting your body know that it will have to start working soon. It is important to do this so that your heart and legs can adjust properly. So don’t sprint out of the door, but start with a brisk walk, followed by very easy running for a couple of minutes. Then stretch. At the end of your workout take a couple of minutes to cool down. So run very slowly or walk the last minutes of your workout and end with some stretches. This will improve your recovery rate and reduce muscle pains. Beginner Running Tip 14 : Cross trainingRunning is good for you. However, your legs have to endure a lot while running. Every step you take, the impact on your legs is two to three times your body weight. Therefore it is wise to incorporate a slow build-up and optional cross training in your running program. Cross-training is any different form of activity which isn’t running like riding a bike, swimming, hiking, walking, going on the elliptical machine, etc. Cross training is great. It is still helping you increase your fitness while giving your running muscles a break. TIP : I discovered Pilates as a great cross-training activity. Read about 'my discovery' in the Best Running Tips Newsletter. Beginner Running Tip 15 : Involve your family
In these fast and stressed times you are making a good decision to
start running. Regular running training is important for your progress. Sit down with your family, inform them of your decision to change your life for the better and work out the best times for all agendas to do your training. Stick to these times and have your family there to remind you of your training as well. Even for experienced runners the hardest part of running is getting out of the door ! Make your family push you to keep to your running schedule ! Beginner Running Tip 16 : Find a buddyI just said it: the hardest part of running is getting out of the door. Find a running buddy to make the journey more pleasurable and to keep yourself accountable to someone else. When you have a buddy who is running with you, you don’t want to let each other down and you will do what is needed: you get out of the door. Moreover your running buddy will help you to keep to your goals. Beginner Running Tip 17 : Eat, live and breathe runningBuy yourself a great running book or occasionally visit a running store. Not even necessarily to buy something there, just to browse and get energized by the atmosphere. I love running stores. Looking at new shoes, browsing through the latest gadgets... Another great tip is to find a local race in which you can compete. It will help you keep yourself to your training schedule. You will be surprised how much fun you will have in running the race, completing it and talking about it with your fellow competitors. Beginner Running Tip 18 : Subscribe to a Running Newsletter
About running injuries and how to prevent them. About shoes. About running apparel. About heart rate monitors and other gear. Browsing this site will hopefully help you a lot in that respect. So will subscribing to the Best Running Tips Newsletter. It gives you a regular overview of additions to the site and, even better, provides you with even extra running tips. I challenge you : try it out. It's risk-free. Don't like it ? Then unsubscribe easily at any time. But I doubt you will ever do that ! Recommended Further ReadingBeginners Running Programs Don't miss the introductory page to the Beginner Running Programs. Lays out the basics and provides links to the beginner running programs and the FAQ page: Beginners
Running Program 1 - 8 Weeks to Get from 0 To 15 Minutes of
Running
Beginners Running Program 2 - 10 Weeks to Get from 0 To 20 Minutes of Running Beginners Running Program 3 - 12 Weeks to Get from 0 To 30 Minutes of Running Running Programs FAQ - Review the questions asked about the beginner running programs or ask a question yourself. Benefits of Running Need more convincing about why running is good for you? Then check out the benefits of running page that explains the most important benefits. How to Start Running Want to start running, but don't really know how and where to start. Check out this page which provides you with some basic running tips. Running for Fitness Want to become fitter and faster? Then this is the page for you. Running and Weight Loss You may be starting your running journey because you want to or need to lose weight. Check out the running and weight loss page for some help and pointers. Running Injuries A good reference page if you want to learn more about common running injuries. Running Log Keeping a log of your runs helps you keep track of progress and helps you analyze your performance. Cross Training for Runners Running can be tough on the body, especially your lower legs and knees. Do cross training to give your running muscles a rest and injury-proof your body. Running Training When you have got some basic fitness or have finished one of the beginner running programs, then it is time to "graduate" to the running training section. Discusses different types of running training and how to put it all together. Running Training Helpline Have you got a question about running training or your running? Then go check out the running training helpline. A few hundred questions have already been answered. Feel free to add your own question as well! Go from Beginner Running Tips to Best Running Tips Homepage Have a Question about Running?
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