Imagine this: You're standing at the edge of a winding path, the sun peeking through the trees, and a gentle breeze whispering encouragement. With each step you take, you leave behind the stress of the day and embrace the freedom of movement. Running isn't just about fitness; it's about embarking on a journey of self-discovery, pushing past limits, and finding joy in the rhythm of your own footsteps. So, are you ready to lace up, leap into the unknown, and discover the magic of running?

 

Whether you fancy trying something new, or the doctor insisted on incorporating this form of exercise, figuring out how to take those initial strides can feel overwhelming. While one might think that the beauty of running is how simple it is to get started, then why we need to learn how to start running. Admittedly, running is simple and one of the easiest forms of exercise. All we need is a pair of shoes, a path to run and the major factor— motivation to run. But its intricacies aren't that simple. Running demands more than just putting one foot in front of the other. It requires an understanding of pacing, building endurance, and incorporating rest days into your routine. Running is a transformative sport that entails more than just movement. It's more about understanding mastering form, building resilience, and warding off injuries.

 

If you don't start running with proper warm-up and stretching, you increase the risk of muscle strains or tears. Additionally, launching into a sprint without a gradual buildup can strain your joints, leading to potential injuries like shin splints or stress fractures.

 

Learning to start running is like finding your footing on a new path – it requires patience, guidance, and perseverance. Setting achievable goals, gradually increasing distance, and learning to listen to your body's cues. No one should hold themselves from seeking advice from seasoned runners, drawing inspiration from their experiences, and embracing the challenges and triumphs that come with each run.

 

Related story: Six Tips To Get the Best Running Form

 

Moreover, running isn't just about physical exertion; it's about the mental and emotional connection forged with each step. Try finding solace in the rhythm of your breath, the beat of your heart, and the sound of your feet hitting the pavement. Pushing past self-doubt, celebrating victories, and finding joy in the journey, one should always embrace one stride at a time.

 

Also, engaging in running involves high-impact movements that can put extra strain on your body. It's important to assess whether your joints and overall physical well-being are equipped to withstand this impact, particularly if you've been inactive or have underlying health conditions.

 

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Start with Walk-Run Approach

Do not assume that you can become a runner within a day, and it’s important to start slow to not deter you from this decision.. Instead, start with a running-walking approach. It is a prudent strategy for novice runners looking to gradually build endurance and avoid overexertion. This method involves alternating between running and walking intervals during each workout session. This approach also helps prevent injury by reducing the overall impact on joints and muscles, particularly for those transitioning from a sedentary lifestyle. As runners progress, they can gradually increase the duration of running intervals and decrease the length of walking, eventually transitioning to continuous running as their fitness levels improve.

 

Moreover, the running-walking approach provides mental benefits by breaking up the monotony of continuous running or continuous walking. This makes the overall workout more manageable.

 

Pace Up Gradually

The rule of thumb for excelling as a runner is to go slow. Want to run for longer? Do it for not more than 10 per cent of what you used to do. Your body is a good signal for you to know that you're feeling comfortable running for around 20 to 30 minutes at an easy pace. You’re probably not huffing and puffing. Consider this as the best time to spice things up a bit. But remember to pick one at a time of the two options available: you can either stretch out your total running time or take up the number of runs you do each week.

 

So, let's say you've been doing it for 30 minutes – now shoot for not more than 40. Or, if you've been hitting the pavement three times a week, consider adding another day to the mix. Another golden rule: don't go overboard. It is best to take up your targets and goals of your total weekly time or distance by no more than 10 per cent from week to week. So, if you clocked in 90 minutes this week, aim for 99 next week. The same goes for distance – if you hit 10 miles total this week, go for 11 next week.

 

Related Story: How To Start Running-A Plan For Beginners

 

Don’t Skip Warm Up

Incorporating a warmup and cooldown routine into your running regimen can significantly enhance your overall performance and reduce the risk of injury. Prior to starting your run, begin with a series of dynamic exercises to prepare your body for the upcoming activity. Begin with a few sets of reverse lunges on each leg to activate your lower body muscles and improve flexibility. Follow this with squats, side lunges, butt kicks, and high knees to further warm up your muscles, increase blood flow, and enhance joint mobility.

 

These dynamic movements not only prime your body for the demands of running but also mentally prepare you for the workout ahead, ensuring a smoother transition into your run.

 

After completing your run, it's essential to allow your body to gradually return to a resting state through a structured cooldown routine. Start by walking slowly for a few minutes to lower your heart rate and gradually transition out of the intensity of your run. Once your heart rate has lowered, focus on post-run recovery by incorporating foam rolling or targeted stretching exercises.

 

Concentrate on areas that typically experience tightness or tension during running, such as the quads, hamstrings, and calves. By foam rolling or stretching these muscle groups, you can alleviate muscle soreness, improve flexibility, and promote faster recovery, ultimately helping you maintain consistency in your running routine and prevent potential injuries.

 

Maintain Correct Running Form

Running involves a lot more than your legs and it’s best proven by the importance professionals have placed on how to maintain your arms, hands and shoulders. Donald F. Kessler, in his 2020 paper for the International Journal of Athletic Therapy and Training, has observed in his career as a trainer that runners must swing their arms vertically from their hips to their nipples.

 

To optimise balance and waste minimum energy, you must not cross your arms in front of your chest as it causes your body to rotate more and puts more stress on your lower half. It is also important to relax your shoulders as hands, as opposed to your elbows, because they will be moving the most. Keep your back straight, do not shrug and breathe properly to avoid cramping and fatigue.

 

Fuel and Recovery

Fueling and recovery are the bedrock of every athlete's journey to greatness. It's not just about putting in the hard work on the track or in the gym; it's about what happens afterwards that truly counts. Imagine your body as a finely tuned machine – it needs the right fuel to perform at its peak and the right rest to recharge for the next challenge. That's where the art of smart eating and quality sleep comes into play.

 

The importance of getting enough sleep can’t be overlooked. We're talking about those nights where sleep isn't just a luxury; it's a non-negotiable part of the game plan. Because when you hit the hay, that's when your body goes into overdrive, repairing muscles, replenishing energy stores, and getting ready for another day of action.

 

But it's not just about hitting the pillow at the right time; it's also about what you put into your body when you're awake. Think of food as your body's fuel – and not just any fuel, but premium, high-octane stuff that keeps you firing on all cylinders. That means loading up on lean proteins to rebuild and repair muscles, micronutrients to keep your immune system strong, and quality carbohydrates to fuel those gruelling workouts.

 

Keep It Social

Do not consider running as a compelling means to get you fitter. Instead, take it as a social activity that can enrich our training experience and motivation levels. Committing to running with others increases the likelihood of sticking to your training schedule. Knowing that someone is counting on you to show up provides extra motivation. This encouragement helps you lace up your shoes and hit the pavement, even on days when you don't feel like it.

 

Moreover, running with a group adds a fun and competitive element. You can make it fun by challenging each other to beat personal bests, or sprinting to a landmark, or participating in friendly races. The options are endless. This healthy competition can push you to perform at your best and achieve new goals.

 

Nobody knows when your motivation for running will shift from getting fit to involving in banters with your running community. Additionally, running with others creates a sense of community and camaraderie. We start sharing the highs and lows of training, celebrating achievements, and providing support during challenges. This helps foster strong bonds and lasting friendships with your running buddies. Joining a running group or club often involves committing to regular meetups or training sessions, which helps establish a routine and holds you accountable for your training, making it easier to stay consistent and make progress towards your goals.

 

Related Story: The Many Powerful Benefits of Walking Everyday

 

Join Running Programs 

If you are new to running and need extended support to take your running journey to the next level, then consider being a part of our Art of Running programme. It is a 6-week program led by Ayesha Billimoria, a three-time national champion in a 200-metre dash and has represented Maharashtra for 17 years. She has held many state and nationwide titles and was named ‘Quickest Lady of India’ in her teens.

 

This is a program designed for people who are looking to run their first 5K run. The programme has a number of progressive runs and introduces you to the concepts of interval training, tempo runs and hill runs. It has a number of strength and conditioning sessions that help you develop the strength needed to improve your running endurance and speed. If you are someone looking to lose weight and love running or if you are someone who wants to improve their times on a 5K run, this is the program for you.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.