Monday, October 6, 2014

How to Start Running: A beginner’s Guide

Whether it’s your first time you try to start your running program or you try to get back to your running routine, there are basic tips and advice to take before you start your race safely.

You may always run, it’s free and it is the only exercise during which you burn a lot of calories. Regular running benefits you in several ways: it will reduce the risk of chronic illnesses, type 2 diabetes, stroke and heart diseases. Running will boost your mood and keep your weight under control.

It’s not a surprise that running is the latest carze of many celebrities who spend so much time doing their loved exercise.

It’s always a good thing to get enough information about the exercise basics before you start it. For the beginners, there are running basics to take into consideration: the speed of running, what to eat before running, and at last how to stay motivated for running. The good news is that you shouldn’t worry about the anxiety of running as it is an activity for anyone to try, regardless of age and fitness level.

This guide will help the beginners to enjoy running safely, as well as to stay motivated.

Before running

Before starting to run it’s important to check your GP, especially when you are worried about an existing condition or you have been recovering  a previous injury.
If it’s a long time you haven’t exercised, you should build your fitness levels for running from walking long distances.

Running doesn’t require special equipment, though a pair of good running shoes that suit you well, will save you from possible injury.

The market boasts in various types of trainers; you should get advice from a specialist running retailer who will assess your foot and give you the right size shoe. If you have already one good running shoes, just keep in mind that you should change them every 300 miles (482km).

Make a careful planning for your running routine and put it into your diary so that it won’t slip your mind.

Starting out

To avoid injuries and enjoy your running exercise you should get into it with ease; make your pace and distance longer over several outing. Before each run, you should do a little warm up for at least 5 minutes. It can be climbing stairs, marching on the spot, walking fast or several side stepping and knee lifts.

Before running, try to walk from 10 to 30 minutes (the amount of time that feels comfortable). As you accomplish your walking exercise easily, include some running intervals of one or two minutes into your walking at a speed that is comfortable for you.
With the time, make your running intervals longer until you run for 30 minutes as a whole.
As a beginner, you should give yourself a few minutes to  cool down and bring your heartbreak to normal by gently stretching leg muscles after each run.

Running regularly for beginners means to go out running twice a week. Your body will gradually adapt to a consistent training stimulus, as well as your running will improve.
It’s not recommended to run for four days a week and skip it for the coming three weeks.

How to stay motivated for running

 Set yourself a goal

The key to staying focused and motivated is to set yourself goals regardless of your fitness level. As you make your goals realistic you avoid becoming demoralized. You should find out some local events where you can participate in a charity run or even train for a race.

A running friend

A running partner should be more or less the same level with you. You will encourage each other when one of you is down. It’s a reason to stay motivated while running.

Add Variety

Running the same route won’t always be that interesting. You should vary your distances and routes. To keep your interest tuned, use Real Buzz’s route planner to find, record and share your favorite running routes.

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