There are numerous reasons why millions of people across the globe like jogging. Running is healthy for your body and mind, whether you’re training for a marathon or simply clocking kilometers for enjoyment. It also requires very little equipment. All you need is a nice pair of running shoes and the will to start.
Running may appear so straightforward that preparing to begin a running routine may seem ridiculous. However, by knowing a few fundamentals about the sport, such as the many forms of running and equipment alternatives, you may improve your enjoyment and training effectiveness.
This beginner’s guide to running covers everything from the advantages of running to the gear, nutrition, and appropriate form that will help you get started and stay running safely and injury-free.
Benefits
Most casual runners enjoy the physical, social, and emotional benefits of running. Running is one of the best strategies to increase cardiovascular endurance. Running outside provides you with exposure to nature, which can reduce stress, anxiety, and improve your mood.
Running also has a low entry barrier—you don’t need fancy equipment, it’s very inexpensive, and you can do it nearly anyplace. Running is also an exercise that can be done at any age; it’s never too late to start. Many people who take up the sport do so in their fifties, sixties, or even seventies. Running is a sport that brings friends and families together. For instance, some families participate in charity fun races or jogs together to spend quality time together while promoting healthy ideals. Kids who participate in running programs may learn to overcome hurdles and persevere.
Why People Run
Here are some of the many other reasons why individuals prefer to run.
• It’s a highly effective approach to improve aerobic fitness.
• Running can be an effective weight loss approach.
• Running is a great stress reliever.
• Run alone for peace and solitude or with others to socialize.
• Running releases endorphins, which might lead to a “runner’s high.”
• Improved health outcomes include greater lung capacity, metabolism, lower cholesterol, increased energy, and reduced risk of osteoporosis.
Types
While running appears to be a very simple sport, there are several forms of running that you may wish to try. Most runners do one or more of the following forms of running.
Road Running
One of the most popular forms of running is road running. It involves running on paved roads, trails, and sidewalks. It’s the most convenient sort of running, and most runners engage in it at some time during their training. It is also one of the simplest methods to begin a running program—all you have to do is step out the door and start moving.
Treadmill Running
Running on a treadmill is another option in addition to outdoor running. Running on a treadmill is a good option if the weather is poor. However, this sort of running is typically easier than outdoor running and may be softer on your joints. Most treadmills allow runners to adjust their pace, slope, and resistance to replicate outdoor jogging and avoid monotony.
Racing
Some runners like the thrill and competition that comes with racing. Racing events range in length from 5Ks to half or full marathons, and even ultramarathons of 100 miles or more. Races take place on a variety of terrain, including roads, trails, and tracks. Most people start races not to win (or even come close), but to set and fulfill personal goals.
Trail Running
Trail running is an excellent choice for individuals who appreciate taking in the landscape and tranquil surroundings while exercising. Trail running typically takes place on hiking paths with various terrain, ranging from deserts to mountains. Trail runners may be avoiding roots, climbing over logs, going through streams, or navigating steep hills. Stay Safe While Running on Trails and Roads.
Track Running
Shorter distance competitions on the track include the 50-yard dash, 100, 200, and 400-meter sprints, as well as hurdles. Training for track frequently consists of more targeted speed work and less endurance running outside.
You can also participate in races. Some road and trail runners enjoy running on a track for added convenience and safety. Safety measures include not having to watch out for vehicles, bikes, or animals, and you can easily track how far you’re going.
The track is also ideal for runners training for races, since it allows them to work on specific speed exercises once they are ready to increase their pace. Try an interval workout at your local community or high school track.
Getting Started
To avoid injury, whether you’re new to jogging or returning after a long absence, you should start slowly and gradually increase your mileage. Here are some pointers to help you started on the right foot.
Get Medical Clearance
If you have been inactive for more than a year, consult your doctor before beginning a running program. While your doctor will most likely welcome your new fitness routine, they may provide some advise and concerns.
Also, if you’ve been injured, use medicine, or have a medical diagnosis, always check to see if there are any specific recommendations you should follow. People with type 1 diabetes, for example, may wish to keep a snack on hand in case their blood sugar drops.2 Those who use particular blood pressure drugs may require a heart rate monitor to track intensity.
Invest in Shoes and Gear
Wear running shoes that are comfortable and appropriate for your foot and running style. Visit a high quality shoe store to be fitted for the appropriate shoes for your needs.
While there, you might want to look into technical clothing like running shorts, shirts, or tights made of lightweight wicking fibers. While these clothing are not required for running, they do help you stay dry and comfortable while working out. Consider purchasing luminous running clothing to increase your visibility on the road.
Stay Safe
Take deliberate steps to keep your body healthy and injury-free. Do a warm-up before you begin running. To get going, start by walking or jogging for 5 to 10 minutes before increasing the intensity. You might also include warm-up exercises like dynamic stretches or jogging drills. Second, follow running safety tips, such as running against traffic on roads. You should also remember to bring an ID with you whenever you go for a run so that you may be identified swiftly in the unlikely case of an accident.
Use the Run/Walk Method
Start your running routine by alternating between running and walking intervals. For many beginner runners, this is the simplest approach to improve endurance while minimizing joint stress and maintaining a comfortable intensity level. Begin by running for one minute followed by one minute of walking, and then gradually increase the amount of time spent running. Reduce the amount of time you walk as you gain confidence.
Make It Manageable
Your running exercises may be challenging at first, but they should not be so difficult that you never want to run again. Maintain a casual conversational speed throughout each workout. If you are unable to communicate in entire sentences, slow down.
For the best oxygen intake, breathe via your nose and mouth. Deep belly breathing can help you avoid side stitches or cramps. After each run, cool down with some light jogging or walking. Gentle stretching afterwards will help you avoid stiff muscles. Instead of focusing on speed or distance, aim on consistency in your new running routine. To help develop running as a habit, create and follow a schedule.
Proper Form
While most people know how to run instinctively, specific forms and movements can be tweaked when running for excercise to enhance your experience. Proper running form can make you a more effective runner.
Paying attention to and changing key aspects of your running mechanics can help you save energy, improve your pace, run longer distances, and lower your risk of injury. There are certain basic form rules to follow.
Practice Good Posture
Keep your posture straight. Keep your head up, your back long and tall, and your shoulders level but relaxed. Maintain a neutral pelvis. Make sure you’re not bending forward or back at the waist (which some runners do when they get fatigued).
As you run longer distances, pay extra attention to your shoulder positioning. They may begin to slouch over. Rounding the shoulders too far forward causes the chest to constrict and limit breathing. It helps to plan ahead.
Keep your eyes fixed on the ground roughly 10 to 20 feet ahead of you. Move your arms in a natural swinging motion from the shoulder, not the elbow. There should be a 90-degree bend in the elbow. In the correct posture, your hand will almost touch your hip as it travels back and forth.
Keep your hands as loose as possible. Gently cup or relax your hands; squeezing them into fists can generate strain in your arms, shoulders, and neck.
Keep Track of Your Foot Falls
There are several ways your foot can approach the road. You could land on your heel, in the center of your foot, or on your toes or forefoot (front of the foot). Your foot strike is how your foot makes contact with the pavement.
You may discover that you are a toe runner or a heel striker. If you land on your toes, you are a toe runner who may have tight calves. You may also get shin pain.
If you fall on your heels, you are considered a heel striker. This could indicate that you’re overstriding, or taking longer steps than are necessary. This wastes energy and may result in harm.
Many teachers recommend landing in the center of your foot and rolling through to the front of your toes. You might wish to play with this form to see how it feels.
However, if you are a natural toe runner or heel striker, you may want to avoid changing your stride. According to some study, training yourself to run with a mid- or forefoot strike does not increase running economy, eliminates an impact at foot-ground contact, or lowers the risk of running-related injuries.
Nutrition and Hydration
You’ll immediately see that eating correctly and staying hydrated might affect your runs. Here’s what you should know about both.
Proper hydration
You lose water through sweat, whether it’s chilly or hot, so drink before, during, and after your run. When jogging, pay attention to your thirst and drink when you feel it. You may want to drink four to six ounces of liquids every 20 minutes while running.
For runners maintaining a pace faster than eight minutes per mile, it is recommended to consume six to eight ounces of fluids every 20 minutes. If water is not readily available along your jogging route, it is advisable to carry your own fluids. Check out several fluid carriers that can help you stay hydrated while running. However, if you’re running a race, there are likely to be water station stops, so you won’t have to carry fluids on you.
During longer activities (90 minutes or more), a sports drink (such as Gatorade) should be included in your fluid intake to restore lost sodium and other minerals (electrolytes).5 The carbs and electrolytes in the sports drink also aid in fluid absorption. Maintaining proper hydration is vital. In general, you can use your urine’s color as a guide. If your urine is dark yellow, you are probably dehydrated. Aim for urine that is light yellow, like lemonade.
Running Nutrition
Eating before, during, and after a run influences your performance and recuperation. Before a run, eat something light and carbohydrate-rich but low in fat, protein, and fiber. Aim to complete eating 90 to 120 minutes before you begin running.
Some runners can eat 30-60 minutes before their run and still complete the activity comfortably. Keep in mind, though, that each runner is unique. It may take some time to determine the optimal routine for you.
If you run for more than 90 minutes, you will need to replenish part of the energy you expend.
A typical guideline suggests consuming 100 calories after an hour of activity, followed by an additional 100 calories every 45 minutes. Energy gels, chews, sports bars, and sweets are all convenient options for portable, on-the-go snacks.
To replenish muscle glycogen (stored glucose) after a long run, consume carbohydrates and protein within 30 minutes of finishing. A decent carbohydrate to protein ratio is 3 to 1.5.
Motivation
When you begin your running program, you will most likely feel excited and invigorated about your new commitment. However, you will almost certainly face hurdles along the way that will put your motivation to the test.
Runners employ a few typical tactics to stay motivated. First, many runners form a group or find a running partner. Different running organizations cater to a variety of runners, for instance, some focus on running in order to train for a specific race, while others focus on the social side of running. Some even run for charity or a common cause.
Another typical method is to run to music. Listening to a nice playlist can help you stay energized, especially during lengthy runs. However, there are certain advantages and disadvantages of utilizing headphones when running.
One important disadvantage of jogging with headphones is that it reduces your ability to hear sounds around you and may jeopardize your safety. It might be good to alternate between runs with and without headphones.
You may also wish to start a running log. Keeping a training record allows you to express your highs and lows along your running journey. It also serves as an excellent testimonial to your hard work. On days when you don’t feel inspired, look at what you’ve accomplished and you could find the drive to workout.
Finally, post encouraging running phrases around your home, workplace, or on social media. Simply surrounding yourself with the words of excellent runners may be encouraging and inspirational.
Cold Weather Running
While we all hope for wonderful, temperate running weather all year, there will be plenty of instances when the weather is less than ideal for running. If you run all year, make sure to include some cold-weather outings. Here are some tips for staying safe in any weather conditions.
Dress With Layers
It is best to use think layers of synthetic sweat absorbing materials like polypropylene, which absorbs sweat from your body. Avoid cotton since it retains moisture and will keep you wet.
A breathable outer layer made of nylon or Gore-Tex can shield you from wind and rain while also letting heat and moisture escape, preventing overheating and chilling. If it’s extremely cold, you’ll need a middle layer, such as polar fleece, to provide extra insulation.
Cover Your Head and Extremities
Wearing a hat will assist limit heat loss, giving your circulatory system more heat to disperse throughout the body. Put gloves or mittens on your hands and warm socks on your feet.
Do Not Overdress
You’ll warm up as you get moving, so you should feel a touch chilly as you begin your run. If you are warm and comfortable when you begin your run, you will begin to sweat quickly. A good rule to follow is to dress as if the temperature outdoors is 10 to 20 degrees higher than it is.
Hot Weather Running
Many of your runs will probably take place in warm weather. Here are the greatest methods for staying safe in the heat.
Wear Light, Loose Gear
Light-colored, loose-fitting clothing will allow your body to cool down naturally. Tight clothing limits this process, while dark hues absorb the sun’s light and heat.
Wear synthetic clothes (rather than cotton) to wick moisture away from your skin, allowing for cooling evaporation. If you wish to protect your head from the sun, don a visor. A hat may be too constrictive, trapping heat.
Use Water In and On Your Body
You can drink water when you are thirsty and you can also use it to stay cool when running. If you’re overheated, splashing water on your head and body will rapidly cool you down and have a long-lasting effect because the water evaporates from your skin. Splash cold water on your head, back of neck, and under your arms.
Do Not Push Your Pace
Pushing yourself too hard in hot and humid weather is not advisable. Consider the weather conditions, particularly on race day or during a tough training. Do not strive to beat the heat. Slow down, take walking breaks, and keep your most intensive efforts for cooler weather. If the weather is unbearable, consider running on a treadmill if one is available.
Cross-Training
Believe it or not, your running regimen should encompass more than just jogging. It’s a good idea to include other activities in your training plan. Cross-training improves muscle balance, prevents overuse problems, and keeps your workout regimen interesting.
Cycling, swimming, deep water jogging, skating, and using an elliptical trainer are all complementary cardio exercises that can help you avoid burnout. Engaging in strength training sessions once or twice a week can also contribute to injury prevention.
Race Training
After you’ve established your running routine, you might be interested in participating in a running event. There are several types of running events.
Running races are timed activities in which participants typically wear bib numbers and timing chips. The chip keeps track of the time you take to cross the start and finish lines. The results are usually posted after the race, and the top runners in each age group frequently receive a prize.
Fun runs are frequently charity runs or runs held to support a common cause. When participating in a fun run, you may wear a bib number, but a timing chip is usually not worn. These runs promote participation, not necessarily competition. Fun runs are usually 5 kilometers or shorter.
There are several distances for running races. These are the most prevalent.
5K
A 5K race is five kilometers (3.1 miles) in length. These races may be shorter, but they are not always easier. These races attract a large number of seasoned runners who compete quickly. However, because the distance is shorter, this is an ideal race for a starting runner.
10K
A 10K is 10 kilometers (6.2 miles) long. These mid-distance races let you to test your speed and distance. After you’ve completed a 5K comfortably, a 10K is a sensible next step.
10 Mile
Ten-mile events test your abilities to run longer distances and maintain a consistent pace over time. You might want to consider investing in long-distance running shoes. This type of event is hard but manageable for runners who have completed 5k and 10K races.
Half Marathon
A half-marathon takes extensive training and a well-planned strategy. The half marathon is only 13.1 miles longer than a 10-mile race, but many runners find that tiny increase to be quite difficult. Most runners would struggle to complete a half marathon without adequate training, even if they opt to walk.
Marathon
The marathon (26.2 miles) was once considered the pinnacle of running, restricted only for experienced runners capable of competing at a moderate or fast pace. However, nationwide marathons increasingly accept runners and walkers of all abilities. If you want to participate in a marathon, make sure the time cut-off and qualification standards are appropriate for your running level.
Ultramarathon
If you’ve raced in other endurance races and are looking for a more difficult challenge, consider the ultramarathon. These tough events frequently traverse 50 miles or more (occasionally up to 100 miles), and many take place in extreme temperatures and on diverse terrains. These events demand extensive training and, on occasion, the assistance of support personnel on race day.
Closing Thoughts from One Motion Forward:
Running can be one of many great options to exercise, so go outside, and explore your surroundings. Because it requires minimal equipment—a nice pair of running shoes for novices to begin—you can step out the door and go for a run with only some motivation and preparation. Proper feeding, hydration, and recuperation can help you get the most out of your running habit, and you’ll soon be feeling the runner’s high and making fitness gains.
Step into Your Stride: Accept the Journey with One Motion Forward!