Running is a basic movement that we all do or rather should do, in our day-to-day lives. However, some may train at a different level and practice running as a regular exercise.
You may be considering running as regular exercise, but where do you begin, and how do you pace yourself, are the questions that may come up in your mind.
Do not worry as here we share some tips and strategies to start an ideal running routine.
The best way to start a running routine is just to keep it simple.
What do you need to start running?
Running is a very simple activity. All you need is a pair of shoes and an outdoor running track. A pair of shoes will definitely help you to start running but don’t forget to add other essential items, as it makes your training more successful and more enjoyable in the process.
Get a good pair of shoes: The first thing that you need to start running is a good pair of shoes. Buy shoes that are specifically designed for running as it will reduce the chance of injuries and joint pain.
Clothing does matter: Clothing is all about comfort, right? Choose lightweight pants, shorts and t-shirts designed specifically for exercising. Go for sweat-resistant material for more comfort.
Use the app to track your progress: Fitness apps are useful to keep you motivated for a longer time. Apps track your distance of running, how many steps you’ve run, your running pace, your heart rate and calories burned during a running session.
Listen to motivational music: Music is a very powerful tool for anyone to stay motivated. Create a playlist of your favourite songs to keep you moving.
Beginners guide to running
Being a beginner it is crucial to go gradually. Slow and steady always will eventually and surely win the race. Start running with all the gears and increase your pace, distance and intensity very gradually for long-term results.
Here we share a beginner schedule that you can use to start running.
- Monday- Run for 3 kilometres ( 2 kilometres run+1 kilometre walk)
- Tuesday- Full body weight-training
- Wednesday- Rest day
- Thursday- Run for 3 kilometres ( 2 kilometres run+1 kilometre walk)
- Friday- Full body weight-training
- Saturday- Light indoor cardio for 30 mins (treadmill, elliptical, cycle)
- Sunday- Rest day
How to stay motivated?
Initially, everything is interesting, but as time passes, it becomes monotonous. The same happens with a running schedule too. Whether you’re already struggling with motivation or already burnout, keep these points in mind to avoid monotonous feelings.
- Keep your running schedule simple. Just 2 days in a week of running is enough for a beginner.
- Increase your pace, distance or intensity gradually. It will automatically increase as you gain stamina and confidence.
- Running with a partner keeps you motivated. Not only you but even your partner will feel motivated.
- Tracking your running progress can inspire and motivate you to reach new goals. With an activity tracker, you can keep track of how many miles you run each week, your pace while running, and how many calories you burn.
How to stay safe while running?
- Nutrition is very crucial for you to improve your running. Focus on good nutrition that involves all the macros and micros.
- Hydration is vital while you running. Running causes dehydration by sweating. To replenish that water loss make sure you drink enough water before and after running.
- Don’t forget to warm up before running and stretch post-running. This will help you to better recovery.
- Rest equals recovery. Ensure you take enough rest.
