8 Important running tips for beginners| Eight Things you should know before you start running

 

1. START running with small distance and in small intervals

In the beginning you should start running with small distance, I know because of excitement you would be wanting to run 10km  a day from tomorrow onwards, but if you do it you will end up injuring yourself. You should not run for a long distance at a time but instead you should take breaks in between.

2. slow speed

Your body is not used to running and at this time if you start running too fast and for a long distance you may even get injured Your body has to get used to the new stresses and strains of running. so you should start with jogging, and be consistent you will definitely see the changes and improvement. Therefore, start running at a moderate pace. “Even when you feel like cutting loose, you should maintain the same pace for the entire distance. Only those who give their body time to gradually get used to the new demands will have long-term success.”

3. Give your body enough time for recovery

Your first run went well and you want to head out again right away? Great! But you should wait a day before attempting the next workout: your body needs to rest so it can recover from the first running session. “It must adapt to the new demands on the cardiovascular system and prepare your muscles and bones for the next run,” says Sascha. Schedule your training so you run one day and rest the next. This simple training plan can help beginner runners achieve the greatest training effect and avoid overuse injuries.

4. start running with short steps

Running is a technically challenging sport. Many beginners don’t have the proper technique and make jogging harder than it has to be by wasting a lot of energy. Your body develops the coordination necessary to perform the complex sequence of movements with every kilometer or mile that you run. “Try to run relaxed and in good form. Short, easy steps are more effective than long, powerful strides that act as a brake, slowing your forward momentum with every footfall.” 

5. best surface for running

The main question asked by many beginner runners is which surface should they chose for running. so ideal surface should be a park because it is not very hard for the joints and ankles. If you are a beginner I will not suggest you to run on the footpath or a concrete road because it is very hard on your joints as well as it is very dangerous while turning your ankles. running on concrete roads need practice and a good form which is hard for a beginner. You can also go for a treadmill if you want as it also soft but in this case also you will need a good posture and form.

6. DON’T GET WORKED UP ABOUT SIDE ACHES

Many people suffer from side stitches when jogging. An advice is to avoid eating anything solid about two hours before your workout and only drink in small quantities. When a side stitch does strike, take a break and walk. “Breath calmly and in a relaxed rhythm. Press your hands against the side that hurts.” Don’t start running again (and then only slowly) until the pain has gone away.

7. TAKE CARE OF YOUR BODY

Have you just started running? Remember, running is a full-body workout. “Your core is the control center. Through it, your arm swing influences every movement from your hips down, including step length and cadence.” In order to run tall, you need a strong, healthy, stable core. The rest of your muscles should also be in good shape so you can run light on your feet. Plus, a well-conditioned body helps prevent overuse and compensation injuries. This applies for all the body parts involved in running. “Regular strength training leads to better running performance.”

8. CROSS TRAINING IS IMPORTANT

Your heart loves variety, and doing different types of sports also reduces the stress running places on your joints and spine. Plus, it keeps things from getting boring. “And this helps keep your love of running alive,”
says Sascha in conclusion.