Yesterday I went for a run for the first time in a very very long time. I was a bit nervous and scared that I wouldn’t even make it, as I had no idea in which state my current running stamina is. I didn’t sport at all for almost one month now and realized that this definitely would show off. However, I was kinda surprised of the distance I was able to run. When I mentioned that I wanted to start running again, a couple days ago, someone asked me whether I had tips for beginners. I told her to google for advice, as I thought there might be some helpful tips for her, but then realized that she might not be the only one who wants to start running and would love to get some advice. So, I looked up for some on the internet and picked the, in my eyes, 25 most helpful tips..
- Find a committed running partner. It is much harder to skip a run when you have someone else depending on you
- Remember that- It gets easier.
- Do not compare yourself to others. Run within yourself and for yourself first.
- Don’t be discouraged if you don’t experience weight loss immediately
- Hydrate. Make it a habit to drink water throughout the day
- To aid recovery the most crucial time to eat and drink is in the hour immediately after you run
- Do not increase your mileage more than 10 percent per week
- Do not run two hard days back-to-back
- Make sure you cut your toenails short enough so they don’t jam into your shoes
- Be careful about running on paths that force you to run consistently on a slant. It’s hard on the hips knees
- Don’t stretch before a run. Warm up by walking briskly or jogging slowly for several minutes
- For beginners, set mini goals to keep you motivated. (Can be minutes [run 5, walk 10], run between street lights then walk between street lights, run till the next bus stop, until you pass a car on the street)
- Double-knot your shoe laces so they will not come undone when you run
- Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs
- At first keep your runs short and slow to avoid injury and soreness so you do not quit.
- Pick your route close to home (out your front door)—the more convenient it is the better chance you will have sticking with it.
- Set realistic short term and long term goals
- Remember Soreness one to two days after a run is normal (delayed onset muscle soreness).
- There’s no shame in walking
- Vary your training routes. This will prevent boredom and prevent your body from getting acclimated
- Push through rough spots by focusing on the sounds of your breath and feet touching the ground
- Run on trails if at all possible. It will be easier on your body and you’ll love it
- Dress as if it is 10 degrees warmer than the temperature on the thermometer
- Run early in the morning or later in evening to avoid mid-day heat
- Don’t be too enthusiastic when you set your goals. It’s better to build it up slowly
Do you know any more that (beginning) runners should keep in mind?
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