Running Tips for Beginners - Everything you need to know !

Running is one of the easiest and most convenient forms of physical activity, but it can be hard for a beginning to chose the good running plan, that’s why you need these running tips for beginners . Being physically active helps to manage your physical and mental well-being, which means that it promotes optimal health throughout your body. While there are numerous exercises that one can do, running is one of the most effective exercises as it costs you nothing and helps to make you healthier.

However, you can gain a lot of benefits from this simple exercise if you do it properly. Therefore, we have rounded up some of the finest running tips for beginners to get them started on their journey to physical fitness and health.

What are Some of the Best Running Tips for Beginners?

The following are some of the best, tried and test running tips for all beginners:

1. Begin with Short Intervals or Breaks

The rule of thumb for anything you start is that you need to take things slow. While we understand how most people are super excited and motivated to jump right into their new routine, you need to build things up slowly as it is the best for your health. While you could be really ambitious to run the entire distance in one go, we would suggest you break it into a few intervals.

For instance, if you plan on running for 2km, then you should break this distance into two sets of 1km. It’s okay to take a break when your body asks for it. Besides, the more you run every day, the more your body becomes accustomed to your new routine. This routine will also help to build your stamina. It’s also okay if you start walking after running for some time.

You can also modify your pace with each interval. This means that you could start with an intense running session that could be replaced by a milder jogging session for a few minutes, and then you could even start walking for some time. Furthermore, if you take things slow, you will be more likely to set reasonably achievable expectations, and that will keep you motivated as well.

2. Watch Your Pace

Running can have different variations at different paces. This means that you could be running fast or slow. You could be jogging or brisk walking as well. We’ve said it before, and we’ll say it again.

Since you are a beginner, you should always take things slow and gradually build your pace. Therefore, you should run for only a few minutes while a major portion of your time should be spent jogging or walking briskly. This will save you from overexerting yourself, and it might also promote injuries.

3. Give Yourself Ample Time to Recover

Most new runners are really looking forward to giving it their 100%. While their enthusiasm is much appreciated, it’s also important to understand that you can’t keep running for a prolonged time.

You need to give yourself some time off to catch your breath and allow your body to heal from all the intense running. When you run, your body undergoes several changes. One of the first changes is in your cardiovascular system as your heart starts pumping blood more quickly, and your heart rate increases as well.

4. Find What’s Convenient for You

Since there are different types of running, you should find what works best for you and then do that. While running seems to be quite simple, it’s actually really challenging. It makes you push yourself to do better and go the extra mile, literally. Therefore, you need to go easy on yourself and find what suits you the best as well.

However, your technique matters a lot as well as running with the wrong technique will waste a lot of your energy, and you won’t get any effective results. Your body also learns you improve motor coordination over time as you run. You should try to use the easy technique of taking short steps rather than going for long strides as they will do you no good.

5. Watch the Ground

Your walking ground should also be sturdy and easy to walk on. While most beginners don’t pay much attention to their walking surface, it’s important to take note that the surface holds a lot of importance. Therefore, we will guide you a bit about all the surfaces and which one is best according to your preferred exercise.

If you want to run fast, then you should be running on the pavement as there are very few chances of injuries, such as ankle injuries while running on the pavement. But, you should also remember that running on the pavement could affect your joints negatively as there is no cushioning effect. This is best for light runners.

However, a grassy surface is more suited for people who are looking for high cushioning. But, it also comes with the raised risk of injuries due to the bumpy surface with rocks, rubble and stones.

While running on a sandy surface is quite beneficial for muscular training, it can easily overwork your muscle. You can also indoors on a treadmill. Running on a treadmill will be quite different from running outdoors since the surface will also be moving beneath you.

6. Cramping and Aches

Anyone who starts with a new exercise or any type of physical activity is bound to experience muscular cramping and aches. Therefore, you shouldn’t be too worried about them as they are quite normal. However, you can also take some preventive measures to avoid pain.

It’s best if you stop eating at least one hour before you run. You should use only consumer fluids, and those must be taken in limited amounts as well. Furthermore, dehydration is one of the main reasons for muscular cramping. Therefore, you should stay optimally hydrated to prevent all cramps and aches.

While the cramping and aches in new runners usually last just for a day or two, you should try to take a break if it becomes worse with time. You should even consult a doctor or a physiotherapist.

7. Take Care of your Core

You need to treat your body like the temple it is. Running is quite an intense full-body workout. There is a lot of focus on the core while running since it’s the place that dictates the movement of your arms and legs. You should have a healthy and stable core to run properly. Furthermore, having a healthy core will also reduce your chances of injury. It will also make you lighter on your feet which will make it easier to run.

8. Regular Cross-Training

If you really want to take things up a notch while running, then you should incorporate cross-training into your regular exercise routine as well. This means that your body will go through all sorts of various improvements, such as improved heart rate and BMR. It will also help you to burn more calories and become fitter with time. Moreover, it will also offer a variety to your workout routine, and it will not make the routine monotonous.

Running plan for beginners


How should a beginner run?

A beginner should always take things slow because it’s their first time. However, most beginners are extremely passionate, and they want to set high goals of completing a long distance on their first day. Therefore, we suggest that they gradually increase their pace and distance gradually.

All new runners must start with slow running or jogging. They can also have an occasional sprint in between to increase their heart rate. But taking things slowly will only help them to set achievable goals and keep them motivated. It will also prevent them from all sorts of serious injuries.

What is the ideal speed of running?

The ideal speed of running for a beginner is five to seven miles per hour. As mentioned before, they need to increase their speed slowly, or they would end up overworking themselves, and it will also increase their chances of suffering from serious injuries.

How long should you run?

If you are a beginner, then you should start running for twenty minutes on the first day. You can then keep adding five more minutes after each week. Therefore, by the end of the month, you would be running for forty minutes every day. You should also set some particular days for your run. It’s best to run five to six days a week as your body deserves to have one to two days of rest and laziness each week.

Final Word

Running is one of the most common exercises out there. It doesn’t require you to do much either, as all you need is a pair of good running shoes, and you’re good to go. However, as a beginner, you need to be mindful of a few things, such as your pace of running, your distance and your time as well.

This means that you need to control your speed, and you must begin slowly. You can then slowly increase your speed and time for running. But you need to go easy on yourself and set realistic goals that are easy to achieve.


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