How to start running? Tips for beginners

Want to start running? Do you have a family or a group of friends around you who run and tell with a big smile how much running has given them? Have you watched running competitions and seen the amazing emotions that accompany the competitors when they cross the finish line and you wanted to be one of them? Or maybe you just want to take care of your shape or lose a few extra pounds?

How to start running?

It is not without reason that running is considered the simplest form of activity, available to almost everyone (if we do not have health contraindications), and any motivation is good, as is the time of year to start. But how to start the adventure with running wisely to get satisfaction from it? What is worth remembering? After all, it is said - the farther into the forest, the more trees, and running, although seemingly simple, is a very complex discipline.

You may have heard stories of someone getting up off the couch and running a marathon in good time. Perhaps friends told how they started in a 10 km run from the spot ... There will be many more such stories. If you want to enjoy your health longer, it is worth pointing out that there is no good way to follow.

At the beginning of your running adventure, you should put your ambitions aside. You will probably feel a lot of breathlessness after covering 1 km. It's completely normal. Don't worry if the pace is too slow when it seems to you that everyone is passing by with great lightness and speed, and you feel heavy.

Developing a new habit of being active is not easy, but if you persevere, you can be sure that running endorphins will make you addicted and will become a good fuel for everyday life, and with time and fitness will allow you to cover more kilometers freely. But not all at once. Running, like any discipline, requires regularity.

If you have not been very active so far, then your osteoarticular system is not adapted to heavy loads. Excessive ambition will quickly end in injury, which will not only discourage you from running, but will also confirm the still-present belief among many that running is unhealthy for the joints.

If you have the opportunity, it is worth taking advantage of a physiotherapeutic consultation, which will allow you to assess the condition of your muscles and joints, and thus indicate the right direction to prepare you for the effort ahead. After all, the most important thing is to practice sport for health, and not to lose it because of bad habits. A runner does not live by running alone. General development training, stretching, as well as the increasingly common rolling, are important additions. How to survive?

First steps

The mentioned desire to run a marathon in the first months of running is not a good idea, but undoubtedly, to persevere in your running resolution, you will need a goal that will be a good motivator. It can be a 5 km run or a 30-minute run, but don't try to do it during the first training sessions.

Rather, focus on the walk. This will be the best solution for gradually getting the body used to loads and do not consider it any weakness. This is not a weakness, but a good step towards health. It's best to start with 1 minute of running for 2 or 3 minutes of walking, which will allow you to assess your level, and thus show whether you can extend e.g. running time.

You will quickly notice how your form will grow and you will be able to cover longer and longer stretches of running. However, do not try to accelerate and extend the distance right away. Don't try to run every day. Running beyond regularity requires patience. You've probably heard it many times - no one is born a champion right away.

Is it worth running in a group?

If you can, join a running group for beginners in your area. SGroup is a good impulse for development and can motivate well, it is also an opportunity to make new friends, often for years.

But don't try to compare yourself to anyone else. Everyone had their beginnings, and if you listen to its members, they were often not so easy. In addition, much depends on our predispositions. The most important thing is to get satisfaction from doing something for yourself. There is still time to fight for records.

Bet on shoes and running clothes!

It is said that you can run in anything, after all, our ancestors traveled hundreds of kilometers even barefoot. Let us remember, however, that the current lifestyle is much different from the way it was in the old days. We have become much lazy and weakened our bodies, and the sedentary lifestyle to which we have become accustomed during work or travel does not help. Not being sure if running is the right sport for you, you don't have to buy a top-shelf sports outfit, but it's important that it's right for you.

At the beginning of the running path, especially when the weight is slightly higher, it is worth betting on shoes with cushioning . It is very important when running on paved paths. Its main task is to reduce shocks to which knee and ankle joints as well as muscles and tendons are exposed. Remember, there are no only best shoes on the market, even if your best friend recommends them to you. We differ in terms of the structure and anatomy of the foot.

What is good for someone else will not necessarily be good for you. Also, at the beginning, the wording regarding the type of stop: neutral, overpronation, supination, can be confusing. The Sklep Biegacza chain in its stationary stores uses an effective method of assessing biomechanics and foot profile. It is worth using it, in addition, specialists are running enthusiasts of various specializations who know what is going on. They are happy to share their knowledge, inspire and support people in achieving health benefits and satisfaction from running.

Running shoes are the most important element of a running wardrobe, but it is also often added that cotton is evil. Not without a reason. Ordinary cotton clothing during exercise will quickly become damp, thus not only will it expose us to irritation, it will be heavy, but especially on cold winter days it will increase heat loss. That is why it is worth reaching for technical sportswear.

Check out running clothes

The beginnings are often not easy, but it is more than certain that over time you will be looking forward to going to the next training.