The Roze Team wants to help you learn the ways to begin running successfully in this two-part article. Be sure to check out the remaining beginner’s running guide in part 2.
Health Advantages of Jogging and Running
Numerous factors contribute to the worldwide popularity of running. Running is beneficial to your health and mind whether you’re logging miles for enjoyment or training for a race, and it requires very little equipment. A nice pair of running shoes and the will to get started are all you need.
Preparing to begin a jogging habit may seem foolish because running may appear like such a simple activity. But you may improve your enjoyment and the effectiveness of your training by studying a few fundamentals about the sport, such as the various running styles and clothing alternatives.
This guide to running will have you going in no time, covering everything from the advantages of running to the equipment, diet, and perfect form that will help you begin and remain running safely and injury-free.
Benefits
The majority of casual runners do it for the emotional, social, and physical benefits it offers. One of the best exercises for increasing cardiovascular endurance is running. You gain from exposure to nature when you run outside since it lowers tension, eases anxiety, and improves your mood.
Running also has a low entry barrier because you can perform it practically anyplace and you don’t require expensive equipment. It’s never too late to start running, making it a cross-generational hobby. Many participants in the sport are in their 50s, 60s, or even 70s.
Family time can be spent together through the sport of running. For instance, some families go together to jog or run in charity fun runs to spend valuable time promoting healthy values. Kids who take part in running programs could learn how to endure and conquer challenges.
Why People Run Here are a few of the numerous other justifications:
- It’s one of the best methods for developing aerobic fitness.
- Running may be a wise weight-loss approach.
- Running is a great way to decompress.
- For peace and quiet or social engagement, you can run alone or with others.
- When you run, endorphins are released, and you could even feel high.
- By making improvements to your energy levels, metabolism, lung capacity, total cholesterol levels, and risk of osteoporosis, you can improve your overall health.
Types
Although it may seem like a fairly simple sport, there are other forms of running that you may wish to investigate. The majority of runners practice one or more of the following running styles.
Street Running
Road running is one of the most well-liked varieties of jogging. It entails running on sidewalks, walkways, and paved roadways. The majority of runners engage in this form of running at some time during their training since it is the most convenient. It is also an easy method to begin your running regimen because all you have to do is leave the house.
Running on a Treadmill
Running on a treadmill is a fantastic substitute for running outside. If the weather is poor, running on a treadmill is a good decision. But this kind of running is also (often) simpler and may be kinder on your joints than outside running.
Most treadmills let users adjust the speed, incline, and resistance to resemble jogging outdoors and mix up their training to avoid getting bored.
Racing
The excitement and competition of competing in races appeals to certain runners. From different marathons, and even ultramarathons spanning 100 miles or more, racing distances vary. Roads, trails, and tracks make up the several types of racecourses.
Most participants in races do so to establish and accomplish a personal goal rather than to win (or even come near).
Mountain Running
Trail running is a fantastic alternative for individuals who want to take in the landscape and the quiet surroundings while exercising. Typically, trail running is done on hiking paths with varied terrain, from deserts to mountains. Running across streams, climbing over logs, navigating steep hills, and dodging roots are all common activities for trail runners.
Run on a Track
Track competitions include hurdles, the 100, 200, and 400-meter sprints, as well as shorter distance races like the 50-yard dash. Track-specific training frequently entails doing more focused speed work and less outside endurance jogging.
You can take part in races as well. Track competitions can go up to 25 laps on an outdoor 10,000-meter track and as little as 55 meters on indoor circuits.
For ease and safety, some road and trail runners choose to run on a track every now and again. You don’t have to worry about vehicles, bikers, or animals when running on a track, and it’s simple to gauge your distance.
When you’re ready to increase the pace, the track is a terrific place to work on focused speed workouts for runners preparing for races. Try an interval workout on the track at your high school or community center.
Getting Going
Start slowly and build up your mileage if you’re new to running or begin running after a long absence to prevent injury. Here are some pointers to help you off to a good start.
Obtain a Medical Opinion
Before beginning a running program, consult your doctor if you haven’t moved for more than a year. While your doctor will probably be supportive of your new exercise habit, they might also provide some guidance and safety tips.
Ask if there are any rules you need to adhere to if you’ve had an injury, take medicine, or manage a medical condition. People with Type I diabetes, for instance, may want to carry a snack in case their blood sugar levels decrease. Some blood pressure drugs may require the use of a heart rate monitor to track intensity.
Purchase Equipment and Shoes
Put on a pair of running shoes that feel good on your feet and are the right style for your running gait. To get fitted for the ideal running shoes, go to a dedicated running store.
While there, you might want to look at technical clothing like tights, shirts, or running shorts made of thin wicking fibers. These clothes are not required for jogging, but they do keep you dry and comfortable while you exercise.
Stay Secure
Take cautious action to protect your body and prevent injuries. Perform a warm-up exercise before you begin running. Before stepping up your pace, take five to ten minutes to stroll or jog easily. Additionally, you might include warm-up exercises like dynamic stretches or jogging drills.
Second, adhere to safety guidelines for running, such as running against the flow of traffic when on a road. When you go for a run, you should always keep an ID on you so that, in the unusual event of an accident, you may be easily identified.
Use the Run/Walk Approach
Starting your running program by alternating running and walking intervals is a good idea. This is the simplest technique for many beginning runners to develop endurance with minimal strain on the joints and a moderate effort level.
Start by alternating one-minute runs with one-minute walks, and then strive to lengthen the running segments. Reduce the amount of walking as you get more at ease.
Reduce the Difficulty
Although your first few runs may be difficult, they shouldn’t be so difficult that you never want to run again. Maintain a relaxed, conversational pace throughout each workout. Slow down if you have trouble speaking in whole phrases.
To acquire the maximum oxygen, breathe via your mouth and nose. To prevent cramping or side stitches, try deep belly breathing.
Easy jogging or walking will help you cool off after each run. Afterward, do some little stretching to prevent stiff muscles.
When starting a new jogging regimen, focus more on consistency than on distance or pace. To develop a regular running habit, create a weekly running program.
Correct Form
Although running is a natural motion, you may still refine several parts of your running form to enhance your performance. Your running efficiency can increase if you use proper form.
By focusing on and adjusting various aspects of your running mechanics, you may learn to conserve energy, increase your pace, go farther, and lower your risk of injury. There are some fundamental form guidelines to follow.
Practice Proper Posture
Maintain a straight posture. Maintain an elevated head, a long, tall back, and relaxed, level shoulders. Keep your pelvis neutral. Make sure you’re not slouching at the waist (some runners do this when they’re weary).
Keep your shoulder position in mind, especially as you run farther distances. They might begin to slouch. Too much forward shoulder roundedness tends to constrict the chest and limit respiration. Looking ahead is beneficial. The ground between 10 and 20 feet in front of you should be your main focus.
Instead of using your elbows, naturally swing your arms back and forth from the shoulder joint. The elbow should be bent at a 90-degree angle. Your hand should be in a position where it is moving back and forth such that it almost touches your hip.
Maintain the most tranquil posture with your hands. Avoid tightening your hands into fists since this can cause strain in your arms, shoulders, and neck. Instead, gently cup your hands or allow them to relax.
Monitor Your Foothold
Your foot can contact the ground in a variety of ways. You may touch down on your heel, the ball of your foot, the forefoot (the front of the foot), or your toes. Your footstrike is the manner in which your foot strikes the ground.
You might discover that you strike with your toes or your heels. Toe runners may have stiff calves if they land on their toes. Also possible is shin soreness.
You are a heel striker if you land on your heels. This may indicate that you are overstriding and taking longer than necessary steps. Energy may be lost, and potential harm may result.
Attempting to land in the middle of your foot and rolling through to the front of your toes is advised by many coaches. To see how it feels, you might want to try out this form.
It could be advisable not to alter your stride if you naturally land on your toes or your heels. According to several studies, forcing yourself to strike the ground with your mid- or forefoot does not increase running economy, eliminate an impact at the foot-ground contact, or lower your risk of suffering an injury when running. Remember to check out the next article that continues to share how to run properly and effectively.