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Start Running For Beginners ? Follow these tips!

What we often see when people decide to start running is that they stop after a few workouts. Many beginners are very motivated to start running, but often they don't know how to really get started. Because there is a huge demand for good guidelines to start running, go health-up has listed everything here.

In the article below you will find several basic tips so that you can start running in an effective and responsible way.

Step 1: What Do You Need for Running?

Before you can start running, you will of course need a number of things. It is better to start well prepared, then you will certainly last a long time. It's not for nothing that they say a good start is half the battle' and that certainly applies to running. Of course, buying good gear isn't everything, but it certainly makes running more comfortable and efficient.

Start Running For Beginners

If you're really in doubt whether running is for you, we recommend that you try it out before you buy the equipment for it. Are you sure of your case? Then read the points below carefully and make a well-thought-out choice when purchasing the running gear that matches your personal wishes.

Which running shoes should you choose?

Choosing the right running shoes is very important. If there's one thing you really should buy, it's good running shoes. Okay, technically it's two things, but you get the point. It is therefore also advisable not to choose the first shoe that is best but to look around in one or more specialist stores. Here the employees can advise you well and you can try on the shoe in advance.

If you do choose to buy your shoes online, read the description of the shoe carefully. This way you get enough information to try on a shoe that has the right properties for you. When you start running, you should pay attention to these properties of running shoes:

  • Cushioning midsole
  • good fit
  • Shoe weight
  • Does the shoe promote stability?
  • Air permeability/sweat-wicking
  • Water resistance

Which app can you use to start running?

Using an app on your phone or smartwatch is of course not a requirement, but it is a very handy tool to keep track of your progress while running. With a running app, you can record the statistics of every time you go for a run. This way you can properly assess whether there is progress.

So take a look at applications such as Runkeeper or Strava. These are both very nice apps that keep all kinds of statistics for you. Runkeeper has even integrated Spotify and Apple Music into the app, so you don't even have to close it when you want to switch songs.

What clothes do you need?

Just like an app, running clothes are not required, but it makes the mornings and evenings running just a bit nicer. Good sweat-wicking clothing is certainly not a luxury. The average run involves quite a bit of effort, so be prepared to sweat a lot. When you wear sportswear that drains sweat well and allows air to pass through, you will immediately notice that this is a lot nicer running. For women, a sports bra is an absolute must. During your run, this offers much more support than a normal bra.

Step 2: A Schedule to Start Running

It is super useful to have a schedule, but it is of course the intention that you follow it consistently. Therefore, choose to stick to a schedule that is personally feasible for you. It's no use writing down that you're going to run four times a week if you're only going to keep it up for two weeks.

Create a schedule that is challenging enough that you won't get bored, but easy enough that you stick to it neatly. This way you will make progress much faster and it will also remain fun.

When to start running?

It is not a strange question at all to ask yourself when is the best time to start running. We can state here that you should start immediately, but perhaps that is not optimal at all. Look for yourself when it is convenient to start so that you can keep up with your schedule.

For example, if you have a busy period ahead of you, you often have to work overtime due to a deadline or you have other obligations, keep this in mind if you want to start running.

How many times a week run?

Try to choose something that you can easily achieve without making it a punishment to go for a run. It's a good start to start with twice a week. If you like this, you can expand to three times a week and if you like it again, then maybe four times a week.

It's a lot easier to maintain if you start slowly and build up gradually. If you suddenly start running four times a week out of the blue, you will find that this proves difficult to sustain. So be sensible when you start running and build it up slowly.

Where should I go for a run?

Often people do not think about this, but you should still think about this carefully. Is the area around your home suitable for running? You may have to drive a bit to get to an area where it is more pleasant to run.

For example, think of a nature reserve, which is a lot nicer and quieter than in the middle of the city. You can also choose to go to the gym. A treadmill is a good option, but this is often a lot more boring because you don't have a nice environment around you.

Step 3: Other tips that are useful

Now that we've covered the most important things, let's take a look at some additional tips to make your runs a success. Here we discuss a good example of a running schedule, how to warm up and what the advantages are of running with friends compared to running alone.

Example running schedule for beginners

In step 2 you read that it is smart to choose a schedule that suits you well. Of course, we can't look in your agenda or see what your physical condition is at the moment, but we hope that you can at least get started with this simple example running schedule. For example, for a beginner, it's fine to start with running twice a week.

As a start, a training duration of about 30 minutes is sufficient. You certainly don't have to run all the time. It is advisable to always alternate it with pieces in which you walk. Keep track of how often you need to rest for a walk and how long this takes approximately. You can then try to do this for shorter and less often during the following workouts.

Warming up before you start running

A warm-up is very important if you want your body to function as efficiently as possible during your running training. A good start is to start with a brisk walk. Keep this up for a few minutes until you notice your muscles have warmed up. Once you've warmed up, do a few more light stretches for your legs. You can also throw your legs lose a bit and some people even like to throw their arms lose as well. Once you're done with this, you can start running.

Running with friends

You may find starting to run rather boring. A good way to stay motivated is to do it with someone. This is a lot of fun and that way you build up your condition together with your friend. In addition, there is a kind of obligation towards this person to deal with. For example, if you don't feel like an evening, you might skip the training if you were alone.

If you don't go while you were going with someone, then your running buddy suddenly has to go alone and that's not fun. So there is a good chance that you will still go along. So there are many benefits to running with someone and if you have the opportunity to do this, it is definitely recommended.

Step 4 Frequently asked questions about starting running

Now that we've covered everything, we want to answer a few questions that are regularly asked. We have covered all the basic parts that you need to get started with running. Check out frequently asked questions about starting running here:

Why should you start running?

The answer to this question seems obvious, but of course, it can be different for everyone. Running has many benefits, such as improved fitness, healthier lungs, and stronger muscles and joints. In addition, it can also reduce stress and can simply improve your health as a whole. It also burns a lot of extra calories, which can help with weight loss.

Can you start running and lose weight?

Running can certainly give you an extra helping hand if you want to lose weight. Because more calories are burned, starting running helps you lose weight. When you go for a run, your heart rate goes up, which results in higher fat burning. So it can certainly help to go for a run if you want to lose weight.

Can you start running over 50?

It should be absolutely no problem if you are over 50 years old to start running. Just follow the guidelines in this article and off you go. You may need to slow down and pay more attention to the warm-up, but that shouldn't be a problem.

Can you start running over 60?

Even if you are over 60 years old, it should not be a problem to start running. Always make sure you do a good warm-up and just start at a slow pace. You will notice that things are getting better and better. There's no point in rushing things, so just take it at your own pace. Use the tips in this article to get off to a good start and off you go!

ALSO USEFUL: Do you also want to try other cardio exercises besides running? Then read this blog about the 12 best cardio exercises.

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