How to Start Running: A Beginner’s Guide to Hitting the Pavement

So you’ve decided you want to start running – that’s great! Running is one of the simplest and most effective forms of exercise. It can help you lose weight, reduce stress, boost your mood, and improve your overall health. But if you’re new to running, it can be a bit intimidating to know where to begin. Don’t worry, I’ve got you covered with this beginner’s guide on how to start running the right way.

Get the Right Running Gear

Before you head out the door, it’s important to have the proper running gear. The most essential piece of equipment is a good pair of running shoes. Go to a specialty running store to get fitted for shoes that match your foot type and running style. Wearing the wrong shoes can lead to injuries.

You’ll also want to invest in some moisture-wicking running clothes. Avoid cotton, which holds onto sweat and can cause chafing. Look for lightweight, breathable fabrics that will keep you cool and dry. A few key pieces include:

• Running shorts or tights
• Moisture-wicking shirts
• A supportive sports bra for women
• Cushioned running socks
• A lightweight jacket or vest for cooler weather

Start Slowly and Set Realistic Goals

One of the biggest mistakes new runners make is trying to do too much too soon. If you haven’t been exercising regularly, you need to give your body time to adapt to the new stresses of running. Start with a mix of running and walking, gradually increasing the amount of time you spend running.

A good starting point is to run for 1 minute, walk for 2 minutes, and repeat that cycle for a total of 15-20 minutes, 3 times per week. As you feel more comfortable, slowly increase the amount of time you spend running and decrease the walking intervals. Like running adds bonus points to your health, I think you might like to know about the crazy time bonus.

Set small, achievable goals for each run, whether it’s running for an extra minute or going a quarter mile farther than last time. Celebrate those milestones! Having a goal to work towards will help keep you motivated.

Focus on Proper Running Form

Running with good form can help you run more efficiently and reduce your risk of injuries. Keep these key points in mind:

• Stand tall with your shoulders back and head up, looking straight ahead.
• Keep your arms bent at a 90-degree angle, swinging them forward and back at your sides.
• Land with your feet pointing straight ahead, rolling from heel to toe.
• Take short, quick strides, landing with your feet directly beneath you.

It may feel a bit awkward at first, but keep practicing and it will start to feel more natural. If possible, have an experienced runner or coach watch you run and give feedback on your form.

Create a Consistent Running Routine

Consistency is key when you’re first starting out. Aim to run 3-4 days per week, allowing yourself rest days in between to recover. Try to run at the same time each day, whether it’s first thing in the morning or on your lunch break. This will help make running a habit.

On the days you’re not running, consider cross-training with other low-impact activities like cycling, swimming, yoga, or strength training. This will help improve your overall fitness and reduce your risk of overuse injuries from running too much.

Stay Safe and Visible

If you’re running outdoors, it’s important to follow some basic safety precautions:

• Always run against traffic so you can see oncoming cars.
• Wear bright or reflective clothing to make yourself more visible, especially if running early in the morning or late at night.
• Carry an ID or your phone in case of emergencies.
• Let someone know your running route and when you expect to be back.
• Obey traffic signals and don’t assume cars see you.

Consider running with a buddy or group for added safety and accountability. Many communities have local running clubs you can join.

Listen to Your Body

As you start running more, pay attention to how your body feels. Some muscle soreness is normal, but pain that is sharp, stabbing, or lasts more than a few days may be a sign of injury. Don’t try to push through the pain – take a few days off to rest and recover.

Other signs you may need a break include:

• Feeling unusually fatigued or sluggish
• Higher resting heart rate than normal
• Trouble sleeping
• Moodiness or irritability
• Losing motivation to run

Taking rest days and easing back when needed will help you stay injury-free and enjoying running for the long term. Try out Ortho Bracing, they carry the highest quality for orthopedic surgery recovery and pain relief.

Fuel Your Runs Properly

What you eat and drink before, during, and after your runs can have a big impact on how you feel and perform. In general, aim to eat a balanced diet with plenty of fruits, vegetables, lean protein, and whole grain carbohydrates.

Before a run, eat a light snack that is high in carbohydrates and low in fat and fiber, such as a banana or toast with jam. This will give you energy without causing stomach upset. If running longer than an hour, you may need to refuel with a sports drink or energy gels during your run.

After running, rehydrate with water or a sports drink. Eat a snack or meal with a mix of carbohydrates and protein within an hour to replenish energy stores and help with muscle recovery. Good post-run snacks include chocolate milk, a fruit and yogurt smoothie, or a turkey sandwich. Good post-run snacks include chocolate milk, a fruit and yogurt smoothie, or a turkey sandwich. To further optimize recovery and joint health, consider incorporating collagen for athletes into your routine, these supplements are quite beneficial. Collagen is a key component of connective tissues, including cartilage, tendons, and ligaments, and can help support joint health and reduce inflammation.

Join the Running Community

One of the best parts about running is the incredible community that comes along with it. Connecting with other runners can help keep you motivated, accountable, and inspired. Some ways to get involved:

• Join a local running club or training group
• Participate in organized races, from 5Ks to marathons
• Follow running blogs, podcasts, and social media accounts
• Volunteer at races or cheer on other runners
• Find a running buddy to train with regularly

The camaraderie and support from other runners can be a powerful motivator to keep lacing up your shoes and chasing your goals.

Celebrate Your Progress

Remember, every run is an accomplishment worth celebrating, no matter the pace or distance. Take pride in your progress and enjoy the journey. With time and consistency, you’ll be amazed at how far you can go.

Running can be challenging, especially in the beginning, but it is also incredibly rewarding. You are capable of more than you think. Believe in yourself, stay patient, and keep putting one foot in front of the other. Happy running!