Running: help, where do I start?

want to know how to start running? with easy tips

Running is very popular. Whether you want to lose weight, improve your fitness or just enjoy doing it; nothing is crazy. Do you also feel like running, alone or with friends? Good preparation is half the job.

Build it up

Are you not a (fanatic) athlete? Then it is useful to start walking. This allows you to build up your pace well and regularly. By immediately starting to run, you are not yet used to continuous movement. You do not build up fitness and you are quickly exhausted.

Must: running shoes

Running shoes are not a must for walking, but when you start running it is nice to come home without muscle pain or injuries after your regular round (take injuries seriously too!). At a running specialty store, they sell shoes specially made for running.

Make a schedule

Sticking to your regular run helps to put together a schedule. This shows the days and times that you run and which exercises you will perform. This can consist of walking (see point 1), jogging, a warm-up, and a cool-down, and much more. You can also find a running schedule on the internet.

Hold on!

As a novice runner, you are not supposed to run too fast. Start slowly to avoid injury. You won’t regret this later. It is also important that you set achievable goals for yourself. No one is happy by pushing yourself beyond your limits.

Have fun

Running is applicable if you want to lose weight or improve your fitness, for example. But what is also important is that you continue to enjoy it. Nothing is as boring as running in laps when you don’t even like it. So make sure you continue to enjoy your running workouts and running.

Find a buddy

Look for a nice training buddy to run with. It’s more fun, but you also have a big stick in the door. You can motivate and inspire each other.

Can you still talk?

A good rule of thumb for the pace of running is that you should be able to have a conversation with an (imaginary) person next to you while running. Is this not possible or do you get out of breath? Then you go too fast. It is a warning signal from the body that your muscles are burning more oxygen than can be supplied. Incidentally, it does not make much difference to the condition: walking slowly provides just as much health gain as walking fast.

Warm-up and cool down

A well-prepared warm-up consists of 5-10 minutes of walking in slowly. This stimulates blood circulation and the muscles gradually warm up. The runners who like to perform muscle exercises can also apply this. A cool-down is a gradual end to your running. It is important to walk for about 5 minutes. This gives your body the opportunity to unwind and dispose of waste products. Another handy cool-down tip: a lukewarm shower and a massage also help. By warming up and cooling down, you prevent the risk of injuries.

Also Read: 5 Tips for Motivated Exercise (even after a long day)