Fitness
6 tips when you start running
When you want to start running, you’re full of motivation and want to begin as quickly and enthusiastically as possible. Although mentally you’re eager to do this, your body still needs to adjust physically, which means you can sometimes jump in too fast. Here are 6 important tips to keep in mind when you start running, to get the best results and avoid injuries.
1. Build up gradually
You're often at your most motivated when you start exercising. This can be very exciting, but also a bit risky. You're so enthusiastic that you might start running too fast or for too long right away. While you might handle it in the moment (thanks to the adrenaline), your body isn't quite ready yet. It needs time to adjust to the movements and physical strain, and pushing yourself too hard too soon can lead to injuries. And that’s the last thing you want when you’re feeling inspired and focused on reaching your running goals. So start slow and build up gradually.
2. Buy running shoes
Wearing the right shoes can make a big difference. The cushioning, support, and breathability of shoes specifically designed for running, not only help you to perform better, but they also protect your knees.
Did you know that wearing the wrong shoes, like ones with flat soles, puts more pressure on your knees with every step? Your knees aren't built to handle that kind of impact, which can lead to osteoarthritis. For beginners, this can actually be even more harmful than it already is for experienced runners.
3. pay attention to your breathing
When you're just starting out, it's common to run too fast, which quickly leaves you out of breath. That’s why it’s important to pay attention to your breathing and the simplest way to do that is by slowing down your pace.
If you have a running watch, this is often referred to as Zone 2 running. At this pace, you should still be able to hold a conversation. In the beginning, this might feel slower than you'd like, but you’ll notice that it allows you to run longer distances. Over time, your Zone 2 pace will naturally become faster.
4. Walk during your run
When starting out, many runners aim to go as far and fast as possible. But often, your body isn’t quite ready for that, which can leave you out of breath or cause discomfort and pain. That’s why it’s important to listen to your body. Walk when you need to. Walking can actually help you recover and run better afterward, sometimes even faster than before.
There’s no rule for how long you should walk. Take a short break or a longer one, whatever your body needs. Listening to your body is key. If you struggle with managing your rest, interval training can help by building in set walk and run periods. It gives your body recovery time while still keeping you motivated to push during the running parts.
5. Determine your goal and create a training schedule
Having a clear goal in mind, whether it’s to run a specific distance, improve your time, or simply stay fit, gives you purpose and direction. Creating a structured training schedule helps break down your goal into manageable steps. It keeps you accountable and ensures you’re progressing consistently. Without a plan, you might find yourself running aimlessly, unsure of whether you're improving or not. So, take the time to map out your journey. With each step aligned to your goal, you'll not only run more efficiently, but you'll also feel a deeper sense of achievement as you track your progress.
6. stretch before and after your run
Stretching helps prepare your muscles for the effort ahead. It doesn’t have to take long, but it’s important and it can make a big difference!
Before running, dynamic stretching (stretching with movement) warms up your muscles, increases your range of motion, and helps prevent injuries.
After running, static stretching (holding the stretch in one position) helps your muscles relax, reduces stiffness, and supports recovery.