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21.06.2023

Running is a great form of exercise to maintain our health, improve our fitness and boost our energy. However, starting running can come with some challenges and concerns. Fortunately, in this article we will guide you through the steps and preparation tips to start running. Here are some tips to take your first steps!

1. Prepare Before You Start Your Run

Preparations before you start running are important for a healthy and safe start. Here is what you need to do before you start running:

Choose the Right Shoes

Choosing the right shoes is very important when running. Your shoes should be comfortable, support your feet and have shock absorbing properties. Take care to choose your running shoes in consultation with an expert.

Wear Comfortable and Appropriate Clothing

It is important to wear appropriate clothing to feel comfortable while running. Choose sportswear made of breathable and sweat-wicking materials. Also, remember to dress according to the weather conditions.

Warm Up and Stretch

It is important to warm up your body and stretch your muscles before you start running. Warm-up exercises can relax your muscles, increase your flexibility and reduce your risk of injury. Complete your pre-run preparation with simple warm-up and stretching routines.

2. The Right Steps to Start Running

Knowing the right steps to start running is the foundation for success. Starting slowly, creating a programmed progression plan, listening and giving your body time to adapt are all important factors to consider when starting running.

Start Slow and Steady

If you are new to running, it is important to start with a slow and steady pace rather than trying to run at a fast pace right away. Give your body time to acclimatize and allow you to build up your fitness.

Determine a Running Program for Your Pace

Before you start running, it "s important to set a suitable running program for yourself. You can start with a beginner's program and increase your goals over time. Progressing in this way increases your motivation and reduces the risk of injury.

Combine Walking and Running

If you are new to running, a good way to start is to combine walking and running. For example, walk for a certain distance, followed by running. This way, your body will gradually adapt to running.

Define Break and Recovery Periods

It is important to include rest and recovery periods in your running program. Your body needs rest and overtraining can increase the risk of injury. Plan rest days and low-intensity training into your weekly schedule.

3. Improve your running technique

Improving your running techniques is important to improve your performance and reduce the risk of injury. Learning and practicing techniques can make your running experience more efficient.

Correct Posture and Breathing Techniques

Using correct posture and breathing techniques while running can help you improve your performance and reduce your risk of injury. Stand up straight, relax your shoulders and breathe in and out regularly. Good posture and breathing help you use your energy more efficiently.

Adjust Step Length and Frequency

Stride length and frequency are important in your running technique. It is more effective to run with shorter and faster strides, rather than over-lengthening your strides. By shortening the time your feet touch the ground, you can achieve a more efficient running experience.

Apply Your Technique on Descents and Ascents

If your running route has ups and downs, it "s important to use the right technique. Moving in a controlled manner on the descents allows you to go down without overstraining your knees. For ascents, try running with short strides and a slight lean.

4. Planning your first run

Planning your first run will help you stay motivated and better achieve your goals. The following steps are important for a successful first running experience:

Set Goals

When planning your first run, setting a specific goal can boost your motivation. It can be distance, time or a target event. Make your goals realistic and measurable.

Study the Route and Ensure Safety

It is important to study the route for your first run in advance. Choose safe and smooth surfaces. Also, take the necessary precautions to ensure the safety of the area where you run.

Consider Timing and Weather Factors

It is important to consider the time and weather conditions. Avoid running when the sun is shining, especially in hot weather. It is preferable to run during cooler hours or in shaded areas.

5. Improving Your Running Performance

There are various methods and strategies to improve your running performance. This way, you can increase your endurance and improve your speed and stamina. Together with regular training and proper nutrition, you can improve your running performance to the desired level.

Train Regularly

Regular training is important to improve your running performance. Plan your workouts on specific days and times and stick to your schedule. With regular training, you can increase your endurance and reach your goals faster.

Add Speed and Endurance Training

To improve your running performance, it is important to include speed and endurance training. You can try various training techniques such as interval training, tempo runs and long-distance running. These workouts will help you improve your running capacity and speed.

Do Not Neglect Nutrition and Hydration

It is important to manage your nutrition and hydration properly when running. Adopt a healthy diet to provide your body with the energy and fluids it needs. Remember to eat the appropriate foods before and after training and stay hydrated during your run with water or sports drinks.

How Often Should Beginners Run?

For those who are new to running, running 2-3 days a week may be appropriate. Your body needs

You can gradually increase the frequency, giving it time to adjust and rest. However, since every individual's body structure and fitness level is different, it is best to adjust the frequency by listening to your own body and with the guidance of an expert coach.

How Many Kilometers Should Your First Run Be?

For your first run, it is important to focus on duration rather than distance. In the beginning, you can aim for 20-30 minutes of running. By gradually increasing this time, you can help your body adapt to running and improve your endurance. To increase the distance, you will need to increase your running time over time.

What should I watch out for when running?

There are some important things to consider when running:

Choosing the right shoes: It is important that running shoes provide proper support and cushioning.
Correct posture: Stand up straight, relax your shoulders and keep your rib cage open.
Breathing techniques: Make sure your breathing is regular. Breathing through the nose when inhaling and through the mouth when exhaling can be effective.
Rest periods: It "s important to take adequate rest periods between your running workouts. Overtraining can increase the risk of injury.
Water consumption: Use water or sports drinks to keep your body hydrated during your run.

How Can I Avoid Injuries While Running?

You can take the following measures to prevent injuries:

Start slowly When you are new to running, give your body time to acclimatize and your muscles to get stronger.
Do a good warm-up: Do warm-up exercises to warm up your muscles before you start running.
Using the right techniques: Pay attention to running techniques such as correct posture, stride length and breathing technique.
Pay attention to rest: Remember that your body needs rest. Instead of overtraining, plan regular rest days.
Strength training: Regular strength training can strengthen your muscles and reduce the risk of injury.

You may be interested in: How to Avoid Sports Injuries?

Should I Consult a Doctor Before I Start Running?

It is especially important to consult a doctor if you have health problems or take regular medication. Having a medical check-up beforehand ensures that your body is fit for this activity before you start running. Getting your doctor's approval is important to protect your health and minimize potential risks.

You may be interested in: 10 Tips for Choosing a Personal Trainer

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