How to Start Running

Running has many benefits: it relieves tension, strengthens muscles and refines the body. It’s a hard job at first, but after a few weeks your body will regain its rhythm and you can start running. You can start right away and improve your stamina with a little strength and hard work.


Get Out

Get out and run. The best way to start running is to put on your shoes and hit the tarmac, mud or grass. The running movement seems strange at first because muscles that are not solicited often perform movements. This is normal. Continue until the legs are burned and the chest is no longer dormant. For real beginners, it usually takes 5-10 minutes.

Use a good shape. Try to relax your body and move naturally. Raise your hands, take good steps, get up a little and place your feet on the ground so that your toes do not crack on the sidewalk. Speaking of toes, it is better to walk more than the toes or forefoot. Walking on the heel increases the risk of stiffness of the legs. Every runner has a unique race, because every frame is different. So see what works for you.

Breathe. Breathe naturally or focus on the technique of breathing. Some people argue that the best breathing technique is to inhale oxygen through the nose, completely dilate the lungs and breathe widely through the mouth. Your nose is a good air filter, especially when running outside, to keep insects away from your path. Oral inhalation allows the body to remove more carbon dioxide and heat with less effort.

Back home, stretch. While the pros and / or cons of stretching before running are questionable, the benefits of stretching are little discussed at the end of each workout. Stretch each muscle group and hold each stretch for at least 15-20 seconds.


Launch The Routine

Run at least three days a week. This is how resistance develops; running once a week is not going to help. Divide your days so that you have time to relax between classes. In addition to being fit and running for other goals, you can do this if the runner is biting.

Add time and distance. After a few weeks, try to walk more. If you run 10 minutes in the first week, try running 15 minutes in the second week. Earn 20 in the third week. You will soon discover that it can take a long time to feel the need to stop.

Create favorite routes. If you follow the same boring route every day, you will get tired quickly. Let yourself be pampered as you run into the forest or into a place you’ve never visited before. Try to move your workout between 2 or 3 different positions to keep it interesting.

Don’t give up yet. After a few races, you may feel that you are not fit for a career. Do you think it shouldn’t be cooler? Such pain. Keep going too. Tell yourself to wait at least two weeks before throwing in the towel. After a few weeks of training, you will feel lighter, faster and more comfortable if you follow your running routine. After all, you don’t want to lose competition.


Moderate Progress

Buy good running shoes. If you really want to run, it may be a good idea to open a jogging shop, because different shoes are designed for different types of feet. Good shoes for one person are not suitable for another and can lead to injury. A well-run company can try to buy the right shoes. It’s a good idea to wear your shoes, because the way you wear them will help you pronounce the pronunciation of your feet. Recognizing the pronunciation will help you choose shoes for the right type of foot.

Practice running. The competition gives you a goal on which you learn to walk. Once you’ve done that, you’ll probably want to do more. Enjoy a 3-mile ride and just over 4.8 miles.

Join the race team. Running with other experienced runners will give you the opportunity to get feedback and stay in shape. They can compete together or just for fun. Information about local racing teams can be found in the race shops.