Several tips on how to start running and succeed in it
- Liubov Lomonosova
- Jul 25, 2020
- 2 min read
So many people would love to start running but simply don't know how. Multiple attempts and nothing seems to work. But there are so many people who already run, how did they start? What worked for them?
As a person who hated running and transitioned from hating running to running addict, I discovered what can help any person to become a runner.
1. Start from buying running shoes — new shoes are always motivating and also can make running so much more pleasant experience, can protect your joints and reduce the risk of injury.
The best way is to get fitted for running shoes in running specialty stores, for example www.jackrabbit.com
Don't buy the cheapest running shoes, your entire body, including your knees, will be very grateful. Invest in a good pair of running shoes that are very comfortable and supportive for your feet.
2. Develop consistency and learn to run slowly (yes SLOWLY). Slow running strengthens the heart muscle, develops lungs capacity, creates more capillaries, strengthens body muscles and tendons, teaches how to use fat as body primary fuel while exercising. Fat will only be used when there are lots of oxygen available. Run in conversation pace, it's when you can talk in complete sentences while breathing smoothly and easily. If you can't catch up your breath - slow down or walk.
3. Steps should be very short, but frequent, the body should slightly lean forward, shoulders should be relaxed, neck should be straight (not leaning forward), look straight, arms bent about 90 degrees along you trunk, hands should be relaxed, pretend you are holding a potato chip in your hand.
4. 20 minutes a day 3 times a week is a great start for beginners. If you can't run 20 minutes without stopping, use run/walk method. For example 3 minute run/3 min walk in total 15-20 minutes. Each week, you can increase the jogging time by 2-3 minutes, so after 8 weeks you can run 40 minutes (for example, 2nd week - 22 minutes each day, 3rd week - 25 minutes each day, 8th week - 40 minutes). If you use run/walk method - train yourself to increase running part and reduce walking part until you will be able to run 20 minutes easily without stopping or walking.
You can do and learn anything you want - the secret is in consistency, proper approach and commitment.
If you run and you think you are a runner, than it's true! Doesn't matter how slow or fast you are - you are still a runner.
If you want to have someone who can hold you accountable, motivate you, consult you, develop personal training plan for your level of fitness and your schedule, please check out www.lomonosovi.com
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