Running is very beneficial as exercise. From maintaining a healthy body to losing weight, it is also very helpful in keeping the heart healthy but many people do not know how to start running. However, the task is not easy at all, especially in the early days when just a little bit of running can leave you panting. Many people start this way but give up within a few days. You can start running and stick to it by following this routine.
Take half an hour out of your daily routine to run in the beginning, preferably in the morning. The environment is more favorable then, and exercising at the start of the day will positively affect your activities throughout the day. As the weeks progress, increase your running limit a little each week.
Table of Contents
How to Start Running
Steps to Follow
First Week:
Walk for 1 minute at the beginning, then run for 30 seconds. Continue this for half an hour, at least three to four days a week.
Second Week:
Walk for 1 minute then run for 1 minute. In this way, run for half an hour every day, three to four days a week.
Third Week:
After walking for 1 minute, run for 2 minutes. Continue this for half an hour every day, three to four days a week.
Fourth Week:
Walk for 1 minute then run for 3 minutes for half an hour. Continue every day for three to four days a week.
Fifth Week:
Walk for 30 seconds then run for 3 minutes. Continue this for half an hour every day, three to four days a week.
Sixth Week:
Walk for 30 seconds and run for 5 minutes for half an hour. Do every day for three to four days a week.
If you follow this routine for 6 weeks, you will be ready to run. Most people reach this stage and can run continuously without walking breaks. Many can run for half an hour straight.
However, this routine may seem difficult for some people, especially for the elderly or those who have just recovered from an illness. They can start with 10 minutes instead of half an hour or begin by just walking for 10 minutes. The following week, increase your walking by 10 minutes. You can first practice walking in this way for half an hour then running starts.
Some simple exercises should be done before and after running. Warm up the body by exercising before running—this is called a warm-up. After running, gradually bring the body back to a normal condition with light exercise—this is called a cooldown.
At the same time, you must make changes in your overall daily routine, particularly your sleep time, which should be strictly followed, at least in the early days. If you follow it for a month and a half and get used to it, then you won’t need to be too strict about it. This new system will soon get used to your body.
Be mindful of your food as well. The body should get enough nutrition. Drink plenty of water throughout the day, especially after running. A good pair of shoes should also be used for running.
Tips for Beginners
Start with Short Runs:
Start with short runs first and then gradually increase the distance and intensity over time. As a beginner runner, it’s essential to ease into your running routine to prevent injury. Starting with short runs and gradually increasing the distance and intensity will help you develop endurance and improve your overall performance.
Use a Good Pair of Running Shoes:
This is one of the most important steps for beginner runners. Properly fitting shoes reduce the risk of injury and provide support and cushioning to your feet. When buying running shoes, consider factors like the shape of your feet, your running style, and the surface you’ll be running on. Your running shoes should be replaced every 300-500 miles or every 6-8 months, whichever comes first, to ensure maximum performance and injury prevention.
Warm Up Before Running and Cool Down Afterwards:
Warming up before running and cooling down afterward are important for injury prevention and overall performance enhancement. A proper warm-up should include some light aerobic exercise, such as jumping jacks or jogging in place, to increase blood flow and get your heart rate up. To further prepare your muscles, try some stretching exercises like hamstring and quad stretches. After running, cool down with light cardio and stretching to help your body recover and avoid muscle tightness.
Use Proper Form When Running:
Maintaining proper posture is important while running like keeping your head up, shoulders back, and back straight. This helps you breathe more effectively, enhancing your running experience overall. Another important aspect of proper running form is footstrike. Instead of landing on the heel, you should land on the midfoot or forefoot. Landing on your heels can strain your joints, leading to injuries like stress fractures and shin splints.
Include Strength Training Activities in Your Routine:
Strength training exercises are essential for improving running form, reducing the risk of injury, and increasing stamina. Squats, lunges, and deadlifts focus on the major muscle groups used in running and help increase overall muscle function and strength. Exercises like calf raises and ankle strengthening can also help prevent running-related injuries like shin splints. It is recommended to perform strength training exercises two to three times per week, focusing on different muscle groups each time.
Incorporate Interval Training into Your Daily Routine:
Incorporating interval training into your daily running routine can significantly improve your speed and stamina. This training involves alternating periods of high-intensity exercise with periods of low-intensity exercise. For example, run vigorously for 30 seconds, then take a 30-second break, and repeat. This type of exercise improves cardiovascular fitness and running performance.
Don’t Stress Yourself Too Much:
When starting a running routine, it’s important to listen to your body and avoid pushing yourself too hard. This will help you fully experience the benefits of daily running. Start with short runs as a beginner and gradually increase the distance and effort. This will help you learn how to run faster and build your running stamina.
Take Rest:
As a beginner, it’s important to recognize that you don’t need to run every day to see improvement and increase your stamina. Running every day can lead to overtraining, resulting in injury and burnout. It is best for beginners to start running three to four days a week. This schedule allows you to rest and prevent overtraining. You can increase the frequency of your runs as you go, but it is crucial to listen to your body and take rest days as needed.
Focus on Your Breath:
Focus on your breathing while running to increase your oxygen supply, which will help you run faster. Proper breathing techniques include taking deep and steady breaths through your nose and exhaling through your mouth. This allows more oxygen to reach your muscles, which can improve cardiovascular performance. Paying attention to your breathing while running can help you relax and maintain your composure, reducing your risk of injury. Practice proper breathing techniques during your warm-up and while you run.
Set Realistic Goals:
Setting achievable goals for yourself can help you stay motivated and monitor your progress over time. It will also help you learn how to run faster and with greater endurance. Before starting your running routine, set specific, measurable, and achievable goals. This may involve increasing the distance you run, covering a certain distance in a certain time, or participating in a local run.
Breathing While Running
- Add abdominal breathing, commonly called diaphragmatic breathing, to your running routine. Instead of shallow breathing into the chest, this technique involves deep breathing into the belly. It helps increase oxygen flow to muscles, improving your running performance.
- Synchronize your breathing with your footstrike. This will help you maintain your pace and running rhythm.
- While running, pay attention to how your body feels and adjust your breathing as needed. Avoid overexerting yourself, and slow down or stop and rest if you start to feel light-headed or dizzy.
Bottom Line
Whether you are a beginner or an experienced runner, implementing the right tips can help you run faster. Including daily running in your routine positively affects your mental and emotional health in addition to helping you become more physically fit. Remember to start slow and gradually increase the distance and intensity of your runs. It takes time to build stamina, so be patient and pay attention to your form and breathing. Never overexert yourself; instead, listen to your body.
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