Four years back when i decided to start running i could hardly run for 800 meters and started feeling that this is my last day on this planet earth. But as you know practice makes a man perfect.
Atleast i was completely in favor of this quote until i realised i didnt make any visible progress in my strength and endurance in last 30 days. I was still feeling like i am not gonna survive these 15 minutes of my life.
Then i started exploring the internet, Youtube videos and artcles and found that my basics were not correct.
So i decided to learn the basics first and in this article we will talk about the basics of Running.
If you’re a beginner or starting out again after a layoff, start out easy and build up gradually to avoid injury. Specifically:
- Important: Check with your doctor before you start any new exercise program. Your doctor will probably be happy you want to exercise, but he or she may set some guidelines for you.
- Wear a pair of running-specific shoes that fit comfortably and properly. While running shoes can be used for walking, walking shoes are not ideal for running—they do not offer the same cushioning and support. For shoe-shopping help, see the link, Running Shoes:
- Do some light stretching and warm-up before running. See the Stretching Techniques section below for some approaches.
- Walk first, then run. Next, gradually mix walking and jogging, lengthening each over time. Try walking a block, jogging a block and walking another block. Or walk 2 minutes, jog 2 minutes and continue rotating. As you become more comfortable, switch over to all jogging.
- Keep a deliberate pace. As a beginner, you might feel some aches and pains when you start. Running too fast, too soon could make them worse. What’s too fast? Try holding a conversation with your running partner. If you can’t talk comfortably, slow down. If you’re running alone, try talking to yourself.
- Breathe easy. Some people breathe through their nose, some through their mouths and others do a combination of both. Whichever method you use, try doing deep “belly breathing” to take in more air.
- Aim for frequency rather than speed or distance. Establish a weekly running schedule to get into the exercise habit.
- Cool down by doing some slow jogging before and after your runs. Gentle stretching before and after will help your muscles get used to the activity and help avoid injuries.