Are you ready to become a runner? It's an exciting journey that can bring you lots of health benefits and even help you reach your fitness goals. But before you lace up your shoes and hit the pavement or trails, there are some important things to know.
First, it's important to understand that becoming a runner is not an overnight process. It takes time and dedication to build up your strength and endurance so that you can run comfortably for longer distances. That's why it's important to start slowly and gradually increase your running time and distance over time. Remember, all good things come with a little time.
One of the best ways to start running is by walking first. This can be the first step in your training program. Walking is a great way to warm up your muscles, get your heart rate up, and prepare yourself for running. Once you feel comfortable with walking, try alternating between walking and running for short intervals. This will help you build up your endurance without putting too much strain on your body at once.
When starting out as a runner, it's also important not to overdo it. Running every day can be too much for beginners, so focus on running three days per week with rest days in between. This will give your body time to recover from each workout while still allowing you enough time to make progress.
In addition to increasing the amount of time spent running each week, it's also important to focus on strengthening exercises like squats and lunges which will help strengthen the muscles used during running. Doing strength training 1-2 times per week will help improve overall performance when running as well as reduce the risk of injury due to muscle fatigue or imbalance.
Finally, don't forget about recovery! After each run, take some time for stretching or foam rolling which will help reduce soreness in the muscles used during exercise as well as improve flexibility and range of motion in those areas. Additionally, make sure you're getting enough sleep each night (7-9 hours) so that your body has enough energy for each workout session.
One area I have not gone into yet is having the right gear. No one wants to chaff, and no one likes blisters. Finding the best running shorts or the right running shoes for you is critical to becoming a runner. So take a look at our Footwear Guide to learn what works for you no matter where you live, where you will be running, and no matter how much you have run before.
Becoming a runner is an exciting journey that requires patience and dedication but can bring many rewards along the way! With these tips in mind, you'll be well on your way toward reaching all of your running goals!