Running for Beginners: Take Your First Step Towards an Active Life!
Have you ever thought about taking up running but felt like you weren’t fit enough or that running "isn’t for you"? The truth is, every runner was once a beginner! The good news is that you don’t have to start with long distances or a fast pace. The most important thing is to take the first step and build the habit.
Running is one of the most accessible and beneficial physical activities. It improves endurance, strengthens muscles, helps with weight management, and even reduces stress. Best of all, you can do it anywhere, whether on the streets or a treadmill at the gym.
If you're ready to start running, follow these steps to ensure a safe and enjoyable experience!
Step 1: Choose the Right Running Shoes 👟
Before you start, invest in a comfortable, well-cushioned pair of running shoes to absorb impact and prevent injuries. If possible, visit a specialty store to try different options.
Step 2: Start Slow and Alternate Walking with Running 🚶♂️➡🏃♀️
If you’ve never run before, don’t try to cover 5 km on your first day. Instead, alternate between walking and running at a comfortable pace. A great beginner’s method is interval training:
✅ Run for 1 minute + Walk for 2 minutes, repeating for 20 to 30 minutes.
✅ Each week, gradually increase your running time and reduce walking time.
Step 3: Maintain Proper Running Form ✅
✔ Keep your posture upright, avoiding excessive leaning.
✔ Relax your shoulders and swing your arms naturally.
✔ Land softly on your feet to minimize impact.
On a treadmill, set the incline to 0.5% to 1% to mimic outdoor running effort.
Step 4: Control Your Breathing 🌬
✔ Inhale through your nose and exhale through your mouth.
✔ Sync your breathing with your strides (e.g., inhale every 2 steps, exhale every 2 steps).
Step 7: Stay Hydrated, Eat Well & Consider Creatine 💧🍌
Running dehydrated can lead to fatigue and dizziness. Drink water before, during, and after your run.
To recover properly, focus on:
✔ Carbohydrates for energy.
✔ Protein for muscle recovery.
✔ Creatine, a supplement that enhances performance and reduces fatigue.
Step 8: Set Goals, Protect Yourself from the Sun & Get Checkups 🎯🏅
☀ Use a cap, sunglasses, and sunscreen for outdoor runs.
❤️ Get an annual cardiac exam to ensure your heart is healthy before engaging in intense physical activity.
Now It's Your Turn! 🌟
Put on your running shoes, follow this guide, and start at your own pace. With patience and consistency, you’ll soon experience the amazing benefits of running.
Ready to run? 🏃♀️💨
Neusa Caron
Founder of Josefina Athletic