Running is a great way to stay fit. Getting started though can be a bit daunting. There are a few things you can do to make sure that you have a great start to your new hobby. Here are a few tips to get you off on the right foot.
1. Buy some new trainers or a new outfit
There are a couple of reasons why it's worth investing in new trainers or new running gear. The first reason is that if you put some money into your endeavour, you're more likely to keep going. The second reason is that a good pair of trainers can make running easier and reduce injuries. If you buy a good outfit, it does wonders for your state of mind. If you feel good when you're out running you'll enjoy it a whole lot more.
2. Start small, with shorter runs
Whatever your target distance is whether it's 5K, 10K, or a marathon, you need to start small. You should also start running in short intervals. A great way to start is to try running for 2 minutes then walk for two then run for 2. Keep this rhythm up until you hit your target distance. The next time you go out, try and stretch how long are you running for.
Just keep stretching out how long you're running for. Before you know it, you'll be able to run the whole distance. If you need support, an app like Couch to 5K can be a great motivator.
3. Start slow
When you first start running, don't feel like you have to go at full speed. If your body is not used to running the impact can quickly cause injuries. A good pace to start with is one that you can maintain while holding a conversation. Even if you're feeling good and like you can go faster, hold back. Going all out at the start can you put too much pressure on your body too soon. Taking it easy will set you up for long-term success.
4. Stay relaxed and take small steps
Running is, surprisingly, technically challenging. It's easy to run badly. The best way to develop your skills at running is to keep your body relaxed and avoid carrying tension and any part of your body. To begin with, take it easy by only taking small strides. If you try to go too fast or too hard by making large strides, to begin with, you have a good chance of turning your ankle or injuring yourself.
5. Rest is as important as training
When you first start running, it's really important to intersperse rest days with your training days. Even if you feel good after your first run, give your body a chance to recover. When you first start running, it will put a strain on your muscles and your cardiovascular system. Having a rest day between your runs will help your body how to recover and strengthen. This will allow you to improve faster.
Running puts quite a large strain on specific joints and muscles. By mixing up your running with other forms of training, it will reduce the pressure, while also allowing your body to continue getting stronger. This will allow you to keep running longer and harder.
7. Fuel your body properly
When you're adding running into a routine, you need to make sure that you are giving your body everything it needs. This means you get a good balance of carbs, fat and protein. Your body needs it all.
Try to make sure to leave a couple of hours between eating and running though. If you run with food in your stomach you can often find that you get cramps in the sides of your abs.
8. Set a realistic goal
When you first start running, it's a good idea actually to have no target at all. Just start and do what you can. Once you have a handle on how far you can run and for how long, then is the time to set yourself a target. Make it something realistic. Challenging is fine. But don't set yourself up to fail with a goal you're never going to reach.
9. Supplements may help
What you do after you go for a run can help your recovery. If you do too much, you can end up with DOMS. This stands for delayed onset muscle soreness. Basically, it's the pain you get a day or two after you exercise.
By taking a supplement with magnesium in it, you can recover quicker. Magnesium is vital in the recovery from fatigue and exhaustion. The reason you might need the supplement is that your consumption of caffeine and salt can deplete the amount of magnesium in your body in your diet. One Nutrition Ocean Mag is an excellent option for giving yourself a post-workout boost of magnesium. It can also help you to sleep better too!