- Keep a comfortable running pace to gradually build your endurance.
This is not the time to overdo it.
- Set realistic goals and adapt them to your lifestyle.
- Care nutrition and rest to improve performance and recovery.
Runningcan be both simple and complex at the same time. The hardest part for those who want to start is probably taking the first step. The one that causes you to lose your balance after getting off balance forward.
First, you have to learn to trust yourself and try not to make some common mistakes for those new to running.
1. Don’t challenge yourself and find your own rhythm
Generally those who start out are full of energy and drive, and may get a little too carried away with enthusiasm.
Running takes energy, but at the same time it is an infectious source of energy.
It’s best to pace yourself at this stage, however, to avoid overdoing it and hurting yourself ahead of time.
Be patient and work on endurance.
Start running two or three times a week, perhaps alternating walking and jogging.
For example, try running three minutes and walking for one minute, adjusting the intensity according to your training level. The mistake many beginners make is to run too hard right away.
Instead, you need to find a pace that allows you to talk effortlessly.
If you find yourself gasping, slow down and find a pace that you can sustain more easily.
2. Set goals that are compatible with your routine
Before signing up for a race or following a training plan, it is important to ask yourself how much time you can realistically devote to running each week.
Be honest with yourself.
Lying will do no good.
Set goals with your current fitness level in mind, without letting others influence you.
Signing up for a race can be helpful in finding the motivation to train, but it is not mandatory.
You can also start running simply for the pleasure of it.
3. Nourish the body before and after running
You’re already asking your body for an effort it probably wasn’t used to; don’t add an extra level of difficulty by going out for a run in the morning on an empty stomach.
If you’re short on time, you can have a small snack before you go out for a run (a toast with a teaspoon of jam, a date or a couple of dried apricots) to give your body some energy after an overnight fast.
When you return home after running, you can devote yourself to a more hearty breakfast that is, above all, complete with all the macronutrients you need to recover best from your training session, as well as to face the day with the right energy, both physical and mental.
4. Join a running crew and evaluate a running coach
Joining a running crew or joining a running club can help you keep your motivation and discipline high.
Being able to rely on a running group to train with can be a great source of support and inspiration, especially if you are starting from scratch.
Similarly, relying on a coach can also be of pleasant help to you, as long as you choose him or her well.
Don’t rely on the first one you get, do the proper research, make sure he or she has the right experience and skills to be able to guide you on a path of growth.
5. Focus on essential equipment
Don’t be tempted to buy expensive tools, fancy clothing and top-of-the-line shoes.
In the beginning all you need is a good pair of running shoes, well-cushioned and protective.
If you have a chance to do a stance test take advantage of it so that you can choose the shoe with the best features for your type of running.
Remember that it is the shoe that must adapt to you, not vice versa.
Don’t underestimate theimportance of technical socks, which can help prevent very annoying blisters from forming.
6. Give rest the same importance as training
Resting is essential to allow the body to recover and prevent injury.
Alternate running days with rest days so that the body can gradually adapt to new stimuli.
Recovery is as important a part as the training itself. (Via NYT)