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How to Start
Running - Six Running Tips for Beginners That Will Help You Get Started
want to know how to start running.
You don't know what to do exactly.
Read this page and your most basic questions are answered.
You have got questions like :
How fast do I run?
Is it ok to stop for a rest in between?
Which distance should I run?
Which running shoes do I wear?
Do I need special running apparel?
Any useful running gear I should know about?
Let me try to answer these questions in a short and quick manner.
you no longer have to worry about what to do, but
you get your butt out of the door and just do it... :)
How to Start Running Tip #1 - How Fast Do I Run?
Beginning runners like you benefit mostly by easy running.
This is also called
running at conversational pace.
This is the pace at which you could still maintain a
That's pretty slow. Don't go off too fast!
Well, running at different speeds stimulates different body
Too much to get into at this point in time.
I'd bore you right
off this page!
However, what is useful to know is that the body system mostly trained
by easy running is your cardiovascular
system. Basically your heart.
When you train your heart
you make it stronger. That means that with every heart beat your heart will
pump more blood around your body.
You will get more
stamina/endurance doing this type of running and you will
become overall a healthier
person as your heart doesn't have to work that hard anymore to pump
blood through your body.
Side benefits of this is that you will feel more relaxed, less stressed
and it can even lead to better sleeping patterns.
So, lots of benefits of doing easy running first and foremost!
How to Start Running Tip #2 - Is it OK to Take a
Rest in Between?
Don't be embarassed if you can't keep on running the whole time.
Stop running and have a bit of a walk.
Yes, that's totally fine. You may not want to start running because you
feel embarassed. You can't run that far and you don't want to be seen
as the overweight person trying to run who can't.
However, this will, of course, lead to a vicious circle. Don't
exercise. Get more overweight. Feel worse about yourself. Don't
exercise. Get more overweight. Feel worse about yourself. Etc.
You need to
break the circle by just starting to run. And after a
little while you get tired. Then walk a bit. And when you feel like it
again, run some more.
In fact, I think there
are a lot of benefits on combining running and
walking. There is less chance of getting injured and you
able to go much further than with running alone.
This site has got three beginner
running programs that should get you started with running
pretty easily. They all involve running and walking.
Instead of seeing it as a problem that you can't run that far, see it
as an opportunity. You can still follow a structured running program as
per the link above. And within 8, 10 or 12 weeks you'll be able to run
15, 20 or even 30 minutes non-stop.
Try these running programs out, they are there for you to use!
How to Start Running Tip #3 - Which Distance
Should I Run?
Take it easy and build up slowly. It doesn't matter which distance you
run, even if it is less than a minute when you start off. Whatever your
starting situation is, just start there and build it up slowly over
A slow build-up is the key to a long injury-free
A pretty useful method is to just add
a minute or two to your exercise time every time you run.
See how you cope. At some point it will be a bit too hard to do this.
Then, just take it easy for a few days, stay at the level you were at
and after a week or so, try again.
It's really a matter of just
taking baby steps. And you may think this
will never get you anywhere. But if you run three times a week, and
every workout you add 1 or 2 minutes, then after 2-3 months you'll be
doing a whole lot of running!
Check out the increasing
mileage safely page for extra information about how
to increase the time/distance you run.
How to Start Running Tip #4 - Which Running Shoes
Should I Wear?
When you just start running and don't cover much mileage at all, then
you'd probably be able to get by on any pair of sneakers.
However, once you have decided that you are in it for the long haul,
I'd really recommend you get some running shoes right for your feet.
Yes, there are different types of running shoes for different type of
Go to the running
shoes section of this site to work out your foot
Having the right running shoes is pretty important and can help you
prevent lots of running injuries. Next to doing "too much too soon",
the wrong running shoes
is the major reason people experience injuries.
How to Start Running Tip #5 - Do I Need Special
When you are just starting to run, you don't need to get a whole lot of
fancy running attire.
Got shoes, socks, shorts/pants and a shirt?
Then you are ready to hit the road!
Decide to keep on running?
Then gradually acquire better running
For now, anything sporty you can get a hold of will do!
Obviously, there are certain advantages in getting special running
apparel. It is much nicer to run in moisture
wicking materials compared to cotton clothing for example.
Cotton has some negatives. It can easier lead to chafing and is just
generally less comfortable to run in.
One of the first pieces of running apparel I'd definitely recommend you
get is some running
socks. When I first started running I had some
issues like blisters and even a black toenail or two. However, after
making the very small investment in a pair of running socks I have
never had those problems anymore.
And of course, if you are female, a good running
bra / sports bra will be essential.
here for more information about running
How to Start Running Tip #6 - Any Useful Gear I
Should Know About?
Again, when you are just starting out you don't really need anything in
terms of running gear. A running watch to keep track of the time might
When you do a run/walk running program you may want to have a look
into a Gymboss
interval timer. It is really useful and costs only a little. Well worth
As you get further advanced you may want to start looking into a heart
You can base the intensity of your runs on your heart rate. It will
help you do your runs at the right intensity and it gives you an
objective gauge to measure your progress.
Heart rate monitors vary from a simple "keep track of your heart rate"
device to GPS
running watches, which track speed, distance, time,
heart rate, calories, etc and allow you to analyze your runs afterwards
by uploading all the info to your computer.
By all means not immediately necessary. My experience is that as you
get a bit further along you'll like to look into these types of running
Also see the running
gear section of this website to find more types of
running gear that may be useful to you like running sunglasses, fuel
belts / water holders, etc.
So, there you go. Hopefully this provides you with an answer to your
most burning questions. As you see, you don't need a whole lot of
special equipment, apparel or gear to start running. And you don't need
all the fancy running gear immediately.
Just get out
of that door and start an easy run. Do a bit of walking in between.
Build it up slowly. And before you know it you'll be running like the
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