A Beginner’s Guide to Running: Steps to Learn How to Run
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Whether you want to improve your cardiovascular fitness, lose weight, or simply enhance your overall health, running is one of the easiest and most convenient cardio workouts you can do. It is a simple physical activity that doesn’t require any bells and whistles and can be done outdoors or on a treadmill in the gym. However, if you're new to running, you may just need to keep a few things in mind. The good news is that with the right approach and some patience, anyone can learn how to run. In this beginner's guide, we'll walk you through the steps to get started on your running journey.
A Guide To Running
Here’s how you can make the most of your running workout.
First, Set Clear Goals
Before you start running, it's essential to define your goals. That can help you decide how much you want to run, at what intensity, and set the frequency of your run. Some of your fitness goals could be:
- Improving cardiovascular fitness: Running is an excellent way to boost your heart health and stamina.
- Losing weight: Running benefits weight management and can help you burn calories and shed extra weight.
- Stress relief: Running can provide significant stress relief and let you break away from the hustle and bustle of daily activity.
- Completing a race: If you’re planning to compete in a race or marathon, you can start preparing by going out for runs.
Having clear goals will help you stay motivated and measure your progress along the way.
Invest in Proper Running Gear
While running doesn't require a lot of expensive equipment, investing in running gear can make your experience more enjoyable and injury-free. Here are some essentials:
- Running shoes: Acquire a good pair of running shoes that are comfortable, have a good grip, and are durable and light.
- Comfortable clothing: Choose breathable fabrics to keep you dry and comfortable while running.
Start Slowly with a Walk-Run Program
If you're new to running, jumping straight into a continuous run might not be the best approach. Instead, consider a walk-run regime. This method involves alternating between walking and running to build up your endurance gradually. For example, you can start with one minute of running followed by two minutes of walking and repeat this cycle for 20-30 minutes. As your fitness improves, you can gradually increase the running intervals and reduce the walking time.
Focus on Proper Form
Good running form is essential for efficiency and injury prevention. Here’s how you can maintain proper form when running:
- Posture: Keep your posture straight, with a slight lean forward from your ankles.
- Arms: Keep your arms relaxed and at a 90-degree angle, swinging them gently as you run.
- Footstrike: Land on the middle of your foot instead of your heel or toe and aim for a soft landing.
- Breathing: Breathe deeply and rhythmically to provide your muscles with oxygen.
Listen to Your Body
Always listen to your body during and after a run. It's normal to experience some discomfort and fatigue as a beginner. If you feel pain that worsens during your run, stop and rest. Over time, your body will probably adapt to the demands of running.
Be Consistent
Consistency is key to progress in running. Aim to run regularly, even if it's just a few times a week. As you build your endurance and strength, you'll find that running becomes more comfortable and enjoyable.
Recovery and Rest
Rest and recovery are as crucial as running itself. Make sure to incorporate rest days into your training schedule to allow your body to heal and adapt. Don't hesitate to take extra rest if needed, especially if you feel fatigued or sore.
In conclusion, learning how to run is an achievable goal for anyone, regardless of your current fitness level. It is highly convenient, can be practised anywhere, and does not require any extra preparation besides the simple tips given in this blog. If you’re looking to start running on the treadmill, download the FITPASS app and find the best gyms where you can practise running. You can also find aerobics classes near you and other similar cardio workouts.
For beginners, employing the walk-run technique is the best way forward. Here, you start by running for one minute followed by two minutes of walking and repeating the process.
How far one should run may be dependent on one’s own endurance and fitness level. As a beginner, you can start by running 2-4 kilometres and then adjust accordingly.
Breathe deeply through your nose and mouth rhythmically as you exert your body during a run, and exhale through your mouth to expel carbon dioxide quickly.
