Have you vowed to up your exercise or general activity levels in the next year? If so, you should read this article immediately! We’ll go over some things to consider when you first begin running as well as mistakes you should never commit.
Regular running helps you lose weight while improving your health and developing your cardiovascular system. But it takes around 20 minutes of exercise before fat stores begin to be used up. Don’t let that depress you though! You can quickly surpass this limit with regular exercise since the body adapts more quickly than you might think. Your body will benefit from any form of activity, whether you run for 30 minutes a day or an hour a week (only with enough and cumulative training, of course!). If you want to incorporate jogging into your daily life, read our post to find out how to set up a healthy morning routine.
No.1 START SLOW
It’s a great idea to get started straight away when you’re motivated! But if you don’t want to make your first run your last, don’t push yourself too hard. Start out by alternating between short distances of running and walking. At beginning, a kilometer or ten minutes are more than enough. Running requires endurance, thus stamina for it needs to be gradually increased.
No.2 SET REALISTIC GOALS
Expectations or aspirations that are too lofty are very counterproductive. You run a bigger risk of getting wounded if you don’t achieve your goals, but you also run a higher risk of losing motivation very soon. Don’t expect to run a marathon after only one month of preparation. It’s great if you have a solid strategy in place for how you’re going to achieve this goal, though. Use brief units and routes at beginning, increasing time and duration from week to week or month to month. This is very motivating, and following it is more fun.
No.3 FIND RUNNING PARTNERS
Teamwork makes everything easier! This also applies to jogging! A great running buddy or even an entire jogging group may be a great source of motivation. Don’t be intimidated, even if your running partners have more experience than you. They’ll motivate you, share knowledge with you, and make it easier for you to catch up to their running ability. You don’t have any friends or acquaintances who routinely go running, do you? There are groups on Facebook for almost every city where joggers congregate, so don’t worry.
If not, just start your own group and search for like-minded people in your city! If you tend to be a lone wolf and find it difficult to push yourself, read our essay to learn how to quit procrastinating.
No.4 TAKE A BREAK AFTER LUNCH
Not only should you refrain from jogging while full, but also from swimming. Performance is hampered by heavy or fatty food. Choose something light, like a banana or some yoghurt, if you must eat before your run. Running on a full stomach is uncomfortable and might even make you feel sick or in misery.
No.5 WARMING UP AND STRETCHING
You should warm up and stretch properly before starting, just like with any other sports activity. You’ll be given a boost to your blood circulation and metabolism, which will help you stay alive for a lot longer. By moving your joints and muscles, you can reduce your risk of injury and muscle discomfort. After jogging, stretch once more to avoid this. We strongly advise you to follow this advice!
No.6 PROPER RUNNING TECHNIQUE
It’s important to keep your back straight when you’re jogging. Keep your abdominal and buttock muscles tight, if you can. You should utilize your arms to help you balance and jog rhythmically while maintaining your shoulders relaxed. Your feet should be exactly in the center of your body. In the best instance, tremendous caution should be exercised. But it’s important to keep in mind that there isn’t “the perfect running style.” Keep in mind that you must select a strategy that suits you.
Only broad generalizations like those listed above are achievable because everyone of us vary in size, weight, and flexibility. However, your body has a simple but effective way of telling you whether or not your running style is appropriate: discomfort. If your knees, hips, or ankles hurt after exercising, alter your running style. Of course, there could be other reasons for pain as well, such an overworked body in general or a lack of warm-up and stretching exercises. Pay heed to the signals that your body gives you.
No.7 THE RIGHT EQUIPMENT
The single item on your equipment that you should never skimp on are your running shoes. Your foot and ankle are supported by your shoes during jogging, and they may support up to two to three times your body weight. You should consult a professional store and make use of its staff’s knowledge to get the right shoes. Running doesn’t need any additional gear save sensible sneakers.
The standard sweatpants and T-shirt will do. However, you can purchase a practical shirt, pair of jeans, and jacket if you like something fancier. Functional athletic clothing fits snugly to the body and does not obstruct your jogging. The comfort of this equipment also extends to lower temperatures. Running socks can help you maintain proper shoe posture and shield your feet from irritating blisters. In order to prevent pain, sports bras are also crucial.
As extra devices, you can wear a heart rate monitor or bring your smartphone. Running applications allow you to track your progress and get training-related statistics. Many joggers use headphones because they find it easier to run to loud music. We also encourage you to wear sports sunglasses if you are a little sun-sensitive. Hats and headbands may keep your hair out of your face and keep you warm in the cold. We strongly urge you to wear reflectors and a headlamp if you enjoy running in the evening and are active at night.
No.8 BREATHING TECHNIQUE
One of the most important pieces of advice is to breathe properly since it gives your body enough oxygen and promotes endurance. Never force yourself to breathe in time with your movements. These two processes, in the best case scenario, automatically adjust. Inhale deeply via your nose and mouth. Although the air should ordinarily reach the stomach, many people only breathe shallowly. Deep belly breathing allows you to fully utilize your lung capacity and avoid bothersome side stitching.
No.9 STAY HYDRATED
It’s crucial to drink plenty, but that doesn’t mean you need to down a liter of water right before your run. Drinking too much water immediately before your workout may potentially be harmful. A glass of water approximately five to ten minutes before you begin running is sufficient if you are only going for a quick lap. Consider purchasing a hydration belt or pack if you are an experienced runner who plans to run long distances or compete in a marathon. This enables you to give your body the necessary amount of hydration in tiny sips.
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We hope these tips help you to get your jogging routine off to a perfect start!
Let’s go, have fun!