7 tips to start running
Running is one of the most accessible and rewarding exercises you can do: not only does it improve physical fitness, but it has so many benefits for all-round well-being . However, for those who have never done it, starting to run regularly can seem like an insurmountable task.
In reality, jogging with consistency and perseverance is easier than expected.
You don’t need a subscription, machines or special equipment, all you need is willpower and a few small precautions.
To help you with this task, we have put together some simple strategies for anyone who wants to start running from scratch.
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Practical guide for beginners who want to start running
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- Start running slowly and progressively
When you start running, it is essential not to skip ahead : starting too quickly can lead to injuries and demotivation.
Then try approaching this activity with short training sessions, alternating running and walking if necessary.
In this sense, one of the most common exercises suitable for those who want to start running is to try running for 1 minute and then walking for 2 minutes, repeating this cycle for 20-30 minutes. As you feel comfortable, you can then gradually increase the time spent running and reduce the time spent walking.
This progressive approach allows the body to gradually adapt to fatigue and reduces the risk of injury.
- Find a training partner
Running with a running buddy can make the activity much more enjoyable and motivating .
Then look for someone to share this experience with, be it a friend or family member, or perhaps a running group in your area.
Running with someone will allow you to encourage each other, share goals and celebrate successes together. Furthermore, it will become more difficult to skip workouts because you will be driven by the idea that there is someone else waiting for you.
The advice is to choose a running partner who has a similar fitness level to yours so that you can support each other.
- Invest in a good pair of running shoes
Running shoes are one of the most important purchases you need to make as a runner, because having shoes that fit not only improves performance, but also reduces the risk of injury .
Visit a specialized shop where you can receive advice from experts, who will help you find the right shoes, capable of offering the right support, cushioning and stability.
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- To start running, set realistic goals
Before you start running, it’s important to set realistic and measurable goals ; such as the distance to be covered, the time taken to complete that distance or the improvement in endurance.
If you are starting from a beginner level, you could for example set the goal of running 3 km in 30 minutes, and use these numbers to establish your progress.
However, make sure that the objectives set are realistic and achievable: only in this way will you be able to maintain high motivation and monitor your progress over time.
- Variety is the watchword
To maintain motivation and prevent your body from adapting to the same routine, be sure to vary your workouts.
To do this, simply alternate long, slow runs, with high-intensity interval sessions and shorter but faster runs.
This variety not only makes training more fun, but also helps develop different physical skills such as endurance, speed and strength.
Also, if you have the opportunity to run outdoors , explore different routes each time to keep your interest and curiosity alive.
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- Listen to your body
Anyone who wants to start running must first learn to listen to their body .
It is normal, if you are a beginner , to feel pain or fatigue. But if these sensations become too much, then you will need to slow down or take a break.
Don’t give up on the first try, but at the same time don’t force your body beyond its limits, otherwise you risk serious injuries.
Honestly listening to your body will help you continue running for months to come in a safe and sustainable way.
- Celebrate every success (big or small)
Every success deserves to be celebrated.
Have you completed your first non-stop run before walking? Have you achieved a new personal speed record? Whatever achievement you achieve, take time to celebrate it.
This will give you a feeling of reward , making the running experience more enjoyable, and will motivate you to continue improving and pushing your limits.