Running has been always had a bad rap about it as a simple sport but just too difficult to follow. Why do people think this economic (budget start-up costs, no fee nor long term dues required) yet ease of access sport (you can even practice it inside your house, or hitting any trails you prefer) is such a tough one to achieve? The answer is, they do not prepare for their running progress properly. Hence, I have made advice sheet for newbie runners to help ensure success with their new adventure.
Prepare The Outfit Needed
As mentioned above, this sport requires least costs preparation as you just need a T-shirt, some shorts and a good pair of running shoes. Women should also pay attention or consider buying a sport bra as it would reduce the breast movement and trust me, it means a lot! Thus it could be very simple and moreover, once you have got all of them, you will feel more motivated to use them immediately! Just remember, when you go for the shoes, research first, especially around sport shops as they have knowledge to consult you. A decent pair of sport shoes can cost around $40 – $100, go along with running socks with natural or synthetic fibers such as bamboo, smart-wool or polyester, nylon, etc. and you have lessen the chance of chaffing, irritating or blistering. Further supporting stuffs can be listed as lubricant (oil, jelly) to apply to the heel side, between toes for blister-proof your feet.
Make A Plan
This plan is to keep you on track. Just simply getting out and run does not work all the time, especially for those who have never or been away from exercise a long period of time. There are many beginning running plan online or advised by local coachers for your preferences. But remember, set small, reachable goals first, do not worry about your pace, just care about the miles, all the plans depend on your time, choosing appropriate time that fits your schedule then stick to it, chart it on the wall or even set reminder daily to recall you.
How To Run
In general, you should have a running method guiding you how to run, such as warming up each time your start, about 5-min walking between 2-3min running for beginners to gradually stretching the muscles, and a warming down – walk until you are fully recovered. The speed of run is also a matter, nothing to rush about, as your body will get used to with the workout, then you can be able to run fast the whole time without tiring your muscles. Regarding the movements, try to land the ground by the middle part of your feet not by the heel nor the forefoot as it is the safest way of landing. And for the inhalation, using both your nose and your mouth to get oxygen, expand your chest and belly, you need that much to support your fast walking/running. Hence, choose the method that suitable for you most, in order to achieve your goal with least injuries possible.
Join A Group
Running with a group or at least with a buddy is not only fun and motivated but the company may also make you feel easier and more inspirational with your work-out. Thus, commitment would increase noticeably when you know someone is counting on you and waiting for you to get out of your bed. And whenever you feel like giving up on the run, there would be others surround to cheer you up. Search for the beginner running group on social network or around local stores. However, if you cannot find a group fits your expectation, bring along an iPod or whatever can bring you joy, make your own mantra in cases you feel tired and you can get on the trail like others.
What To Eat And Drink
It is necessary to have enough energy for your body while running but it is also important to avoid not having too much as you just need blood in your muscles not in your digestive system. You should not have a large meal within two hours of your run. Nonetheless, you can have a small portion in advance, such as a light snack with an apple. And about drinking, you no need to wait after completing the trail, if you are too thirsty, you can drink a bit, or even carry a sport water bottle.
Those are some of my advices for newbie runners to start your running efficiently. I was in your cases long ago and what I mentioned above are particularly taken from my own experiences and profound researches before. So, be confident and I assure you that your admiral goals for a good health is totally attainable!