Longevity logo

How to Get Started with Running?

Let's do it now!

By Salman siddiquePublished about a year ago 5 min read
Like

One of the best and most comprehensive workouts for increasing overall fitness is running. Although it primarily targets the legs, it also affects the back, core, chest, arms, and cardiovascular system. One of the simplest forms of exercise is running, which requires little in the way of specialised gear. As you go through your town or city or as you run through country roads, a good run may be entertaining and fun. Running can help you become more athletic, get in shape, and maintain your strength and fitness throughout your life. Even though running is simple and uncomplicated, here is few things you should be aware of before you begin.

Clothing and Accessories

First, you will need to have the right shoes. Good running shoes will be very light; this is so that you are not expending all of your energy bringing your legs up off the ground but are instead putting it into forward motion and increasing your speed. Running shoes should have some ankle support, especially if you are running outside, but should not go so high up the ankle that they add a lot of weight. They should also have some way to breathe through holes in the sides or top so that your feet do not become too hot and contained. Most good sports stores will be able to advise on a good pair of shoes for running, even better are specialist running stores which can measure the shape of your foot and recommend the perfect pair accordingly.

Next, you will want to have the right clothing. If you’re not running competitively but just to get exercise, do not worry about tight, aerodynamic clothing — however, you may want to get this if you do plan to start running competitively because the right clothes can help shave seconds or more off of your time. The most important thing to have is a good pair of shorts. Make sure they are not too heavy or bulky; also, make sure that they have a draw string so that they are not moving excessively while you are running. You want them to be tight so that they are not going to fall and cause you to trip. You can wear any sort of shirt, though a sleeveless shirt is often best so that your body doesn’t overheat.

Depending on the climate you are in, you may wish to wear a light, breathable jacket which will help keep you warm whilst your body warms up, but prevent overheating later into the run.

Finally, you may want to consider compression socks. These socks are tight near the knees and grow loose as they go down to the foot. They promote better blood flow in areas far away from the heart, helping your muscles to get the blood and oxygen that they need so that you can run better and recover faster.

What Schedule To Start With

Start by running three days a week, an amount that will give you fast, consistent improvement without taxing the body too heavily. Take a day off in between each run to let your body recover. Running on Monday, Wednesday, and Friday will give you a schedule that is easy to remember; this also gives you an extra day of rest on the weekends, which can be very nice especially for beginners and can help you fight mentally through the Friday run.

The first time you go out, pick a distance to shoot for. If you have never run before, it might be a good idea to only run a mile. You can work your way up to longer distances later as you get in better shape. Pick a spot that is roughly a half a mile away from your home, turn, and come back. Do this every day that you run until you feel that you are ready to increase the distance. Remember not to run too far too soon, because you will have to walk back if you become too tired to keep running, which will make you more likely to give up.

Where To Run

If you want to run outside, it’s best to stay close to your home when you are first getting started. If you want to run two miles, for example, do not run a mile away from your home unless you are sure that you can get back. This is true in the city or the country. Just run a half a mile away, come back, and then repeat the process if you are still feeling good. This is not to make it so that you will quit, but to make it so you are not a long way from home if you decide that you can’t carry on.

If you want to run indoors, you can get a membership at a local gym or YMCA. Every good gym will always have treadmills that you can practice running on, while watching television or listening to music. They will often have tracks made of heavy rubber; these have some give and are easier on your knees than sidewalks. Older folk or those with weak legs or knees may be best practising on a treadmill first to get a feeling for how your legs will cope running on hard ground or pavement.

Safety Tips

Running is generally a very safe pastime, although mishaps and injuries sometimes occur. Consider the safety advice provided below to lessen your risk of getting hurt.

Work your way up to longer runs rather than attempting to accomplish too much right away.

Stay close to home during the first several weeks in case you need to stop.

Be sure to stay hydrated both before and after.

Eat something at least two hours before you leave.

Spend at least 10 minutes stretching correctly before you start.

Listen to your body, take a break if you need it.

Almost any town or city will have several established running clubs. Just search your location + ‘running club’ and see what’s available near you. Running clubs can be invaluable to the beginner, and most members will be happy to provide tips and advice including where to run, timetables of local races and more.

And Finally…

Have fun! With a little preparation and planning, running can be one of the most enjoyable and rewarding exercises around.

fitness
Like

About the Creator

Salman siddique

Hello Everyone!

I write interesting stories

Reader insights

Be the first to share your insights about this piece.

How does it work?

Add your insights

Comments

There are no comments for this story

Be the first to respond and start the conversation.

Sign in to comment

    Find us on social media

    Miscellaneous links

    • Explore
    • Contact
    • Privacy Policy
    • Terms of Use
    • Support

    © 2024 Creatd, Inc. All Rights Reserved.