Are You Starting Out Running as a Total Beginner? Here are 8 Helpful Things To Note

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Hi newbie? Welcome to running. You will love it here.

Running regularly will improve your mood, boost your energy, strengthen your body organs, stabilize your blood pressure, help you sleep better, and help you control your weight.

To ensure you enjoy all these benefits and more, here are 8 crucial things you should know when beginning a running routine.

It’s Okay to Take Walk Breaks

When I started my running journey a few years ago, I hated walking because I thought it made me less of a runner. Little did I know that it made me a stronger runner by gradually strengthening my aerobic fitness and endurance.

It also enabled me to finish the run, which incredibly motivated me to run the next day.

So, from experience, walk breaks are good for you.

2. Start Every Run Slowly

Remember, you’re just from sleeping or sitting, so your muscles are stiff. Therefore, to allow your muscles and organs to warm up, start the run slowly and increase the pace as you go.

Studies have found that warming up before running boosts energy, prevents injuries, and improves running performance.

3. Start With Running 3-4 Days a Week

Running 3 or 4 times a week as a new runner helps you enjoy all the benefits of running while allowing you enough rest to run effectively.

Therefore, don’t let the peer pressure of running every day get to you, as it could cause burnout and injuries and affect your running consistency.

4. Join a Beginner Running Group

Joining a running club is the best decision for sustainable running. Running together will build your discipline and give you the confidence to get out and run more.

Also, in a world where people think running is crazy, getting yourself into a community of like-minded people will validate running for you.

5. Only Buy The Essentials

The only useful gear you need to start running is a sports shoe that is well cautioned to protect your feet from injury, a well-fitting sports bra that is well-cautioned to protect your boobs from bouncing, and vaseline to apply between your thighs, below your boobs, and any other area that might experience chafing/friction.

Everything else (leggings, t-shirts, shorts, or sweatpants for men, etc.) is most likely in your wardrobe.

Oh, and a cap. A cap will give you confidence if you’re self-conscious about running outside.

6. Stretch After Each Run

Just like your body requires a warm-up before running, it also needs a cool-down after running. The easiest way to cool down after running outside is by doing standing stretch exercises.

Stretching after a run increases recovery and improves mobility, and it is easy to do because your muscles are warm and flexible from running.

7. Avoid Oily and Fatty Foods

Especially if you’re running to lose weight.

If you are not physically active and start running even for 20 minutes three times a week, you will burn calories and drop some pounds. But there’s a catch. It only works if you avoid high-calorie foods, especially fatty foods, as they sit in the stomach, take a long time to digest, and are likely to make you feel sluggish.

Tip Time

Avoid ‘cheat days’ as they are the easiest way to get into unhealthy eating.

8. You are A Real Runner

You are a runner not because you run fast or far but because you run.