Are you a new runner looking for motivation to keep going and beginner's guide to running again? Running for beginners can be tough, especially when you are just starting out. But the rewards of running far outweigh any obstacles in the way. Here's why running is so important and why you should stick with it!
Health benefits of Running for beginners
First things first, running can be great for your health. Studies have shown that regular running can reduce your risk of heart disease and stroke, lower blood pressure and cholesterol, improve mental health and even help protect against some types of cancer. Additionally, it can improve the strength and flexibility of your muscles and bones, helping to prevent injury or age-related muscle loss. And if that wasn't enough, it's also great exercise – burning calories quickly and helping you maintain a healthy weight. All these physical benefits mean that running can give you not just improved health but more energy too!
Mental health
And while the physical benefits of running for beginners are undisputed, what's often overlooked is how good it can make us feel mentally too. Research shows that regular exercise helps to reduce stress levels and boost self-esteem – meaning that those dreaded runs could actually help make you feel more relaxed! It also gives most runners us a sense of accomplishment if we set ourselves targets and reach them – something which is key to keeping motivated in the long run.
Enjoying the world
Finally, running allows us to explore our environment in ways we wouldn't otherwise be able to do. You get to see places up close that you might never have noticed or taken the time to appreciate before – from stunning landscapes on country trails to urban parks filled with wildlife – as well as meeting new people along the way other runners who share similar passions. It all adds up to a unique experience each time which is sure to leave you invigorated with feelings of joy and discovery.
So whether it's for health reasons or simply for pleasure, there really is no excuse for not giving running a go! Try setting yourself achievable goals like aiming for a certain distance or time each week – then challenge yourself by pushing past those boundaries as soon as possible! With perseverance comes success – so don't give up on your dreams, keep pushing forward even when times get tough!
The basics of Running for beginners
Congratulations on taking the first, important step towards improving your health and well-being! Running is an incredible way to stay fit, lose weight, manage stress, increase energy and improve overall mental clarity.
When beginning your running journey, it's important to create a plan that includes both short-term and long-term goals. This way you can track your progress and measure success. Start with small goals such as making it through one mile without stopping or increasing your speed each week by 10 seconds for a certain distance. As your confidence level increases, you can start setting bigger goals like running farther and longer distances or completing a 5K race.
It's also important to take the time to pick the right equipment for your running needs – including shoes, clothing and accessories – so that you're comfortable while working out. This will ensure that you're able to focus on pushing yourself towards those fitness targets instead of worrying about potential blisters or chafing from ill-fitting garments. Additionally, make sure to drink lots of water before, during and after every run to remain hydrated and energized throughout each session.
Remember that consistency is key when it comes to maintaining a successful running program. You won't be able to reach any major milestones without dedicated effort over an extended period of time – so don't be discouraged if you hit plateaus in your training sessions! Rely on inspirational music or books, positive mantras or inspiring quotes from successful athletes whenever you need an extra boost of motivation to stay motivated. And most importantly: enjoy yourself! Appreciate the times when it feels easier than expected as much as the moments when it feels harder than usual. There's no better feeling than achieving something you never thought was possible – trust us!
Goal setting
If so, congratulations! Running is a fantastic way to maintain physical and mental health, and it's an amazing feeling when you can look back on your progress.
For beginner runners, the best place to start is by setting realistic goals for yourself. Don't be too hard on yourself; progress takes time and effort. Start by creating a plan that fits well with your lifestyle, selecting days and times that fit in with your schedule. Setting aside just a few minutes each day will make all the difference in reaching your running goals!
In order to increase the length of your runs each week, try adding a few extra minutes onto the start running end of each one. Or if you're eager for something more challenging, add in an extra run per week. This will help build up endurance and strength over time – both of which are essential components of successful running journeys.
It's important to remember that everyone's running journey is different; some people might reach their goals faster than others, while some may take longer. No matter what speed you're going at though, enjoy the process every step – or stride – of the way!
When it comes to sticking with new running routine long-term, having the right gear is key. Investing in proper shoes that provide cushioning and support can make all the difference when it comes to staying comfortable during runs. And don't forget about clothing: breathable fabrics that fit close to the body will keep you cool as temperatures rise throughout summer months. Finally, hydration is essential: having a reusable water bottle handy on runs means you won't be caught without fluids during a hot day out on the trails!
Finally, having friends who also love running can help motivate you on those days where going out for a jog just doesn't sound appealing at first – find other like minded individuals who are running form share similar goals and run together for inspiration (and lots of fun!). Remember: any kind of progress should be celebrated – whether it's increasing your distance or improving your pace – celebrate all successes along your running journey!
How should a beginner runner start?
Start a routine walk for 10 minutes a day, gradually increasing the duration. Walking for a couple of hours will help to make incorporating some running easier. Check with your doctor first to determine whether there are other conditions that could require an adjustment to your plan or not.
How many minutes should I run a day as a beginner?
Many experts suggest beginners run 3 or 4 days a week with a minimum of running workouts, 2 full days off and optional cross-training on the other days. During a running session the length should be 20 to 30 minutes, increasing the amount of time you spend running for subsequent exercises.
Use the Run/Walk Method
You can begin to run using walking as an alternate workout. The fastest way for runners to build muscle is by decreasing the strain on joints. Initially try alternating 1-minute runs with 1-minute walks, then try increasing the time you run. Reduce walking time to get comfortable.
Choose the right running shoes for you
If you want a really good pair of running shoe for your running program, you should buy one. See a running specialty store for a different pair of runners on a treadmill before choosing an item. Employees may also recommend specific types if they have seen you running or determined the position of your foot. Shoes should also reflect your fitness levels and goals.
Increase Mileage gradually
Slowly and weekly warm up for the challenge: Shortening the recovery period by half way, walking halfway. Run for a minute and then walk for a few seconds before resuming your running. During regular training, it never matter how quickly you go or how long you run. It's important to keep running in different places and not at the same time. This allows your body flexibility to respond to tough tasks with sufficient rehabilitation – making training fun! According to running coach John Honerkamp, it is best to start with walking or training three times a week.
Proper Hydration
If sweat evaporates, you should drink before a run or during an exercise session. When completing a marathon you should take note of what you thirst for. Drink when you are thirsty. During a run you might be taking between 6 and 4 ounces of fluid per hour a minute. The average runner who runs faster than 8.5-miles should consume 6-8 ounces of water each minute. When a driver has not been provided with the water on their route he must carry the fluids. Find some containers for water for hydration when you pair of running shoes. In races though you should not need any water since water stops on the course.
Running Nutrition
Dieting prior to running impacts your performance and recovery. The ideal diet before running is light and high in fats and protein. Try eating for 90-120 min before completing your run. Running can be done in 30-60 min and finished with a comfortable workout. Remember though that everyone runs differently. Depending on your own running routine, it can take some time. When your run lasts more than 90 minutes you may need a replacement for the fuel that burned in it. The usual way to take 100 calories per hour and 100 calories every 45 seconds is recommended.
And that is it. Have questions? Let me know on social media. You can click the links here, or just look up Nathan DeMetz Personal Training on Facebook and Instagram.
Nathan DeMetz holds degrees in Exercise Science, Business Administration, and Information Technology as well as certifications in, strength training and conditioning, sports nutrition, run coaching, and other areas. His credentials come from organizations such as Indiana Wesleyan University, Ivy Tech College, Utah State University, and the ISSA College of Exercise Science.
Nathan has 20 years of personal and professional experience in the health and fitness world. He works with people from across the globe, including locations such as Kuwait, Australia, and the USA.
To work with Nathan directly on your personal training goals, contact him today!
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