Basics of Running: Ultimate Guide for Beginner Runners

Guide for beginner runnersFour 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”.

At least I was completely in favor of this quote until I realized I didn’t make any visible progress in my strength and endurance in the 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 articles and found that my basics were not correct. I learned about those basics of running, implemented in my training and the results are amazing.

So I decided to share all those basics of running that can help you achieve your fitness goals, we will talk about the basics of Running.

8 Basics of running to get started your fitness journey:

If you’re a beginner or starting out again after a layoff, start out easy and build up gradually to avoid injury. Specifically:

  1. 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.
  2. Find Right Pair Of Shoes:
    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:
  3. Do Warm Up:
    Do some light stretching and warm-up before running. See the Stretching Techniques section below for some approaches.
  4. Start with a walk:
    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.
  5. 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.
  6. 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.
  7. Aim for frequency:
    Instead of focusing on speed or distance. Establish a weekly running schedule to get into the exercise habit.
  8. Cool down
    After you finish your run do some slow jogging and gentle stretching before and after will help your muscles get used to the activity and help avoid injuries.


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