Important Guidelines for Running for Beginners

Running exercise that is done properly and regularly can be one way to burn calories and reduce the risk of several diseases. To get the most out of it, there are a number of things you need to know about preparation, running technique, and some other important tips.

Although it is called the easiest sport, running must still be done properly, so that the benefits of running can be maximized and the risk of injury and fatigue can be minimized. Sometimes, the appearance of excessive fatigue after running is not only caused by the intensity of running exceeds ability, but because of running technique or improper preparation.

Preparation before Running Sports

Preparation of an ideal physical condition and supporting equipment before running needs to be done to maximize the benefits of running, such as:

Eat before exercise

About 1 hour before starting to run, it is recommended to consume foods or drinks that contain carbohydrates, such as bananas. This is especially important if your running distance is more than 6 km.

Warm up

To reduce the risk of injury, warm up for at least five minutes by walking, walking in place, or going up and down stairs.

Wear sports shoes

You can start running in a residential area, around a park, or on a treadmill. As a beginner, wearing comfortable shoes and running for 5–10 minutes will be a suitable duration target to achieve.

Wear sports clothes

Wear comfortable sports clothes. Especially for women can use a sports bra. Short or long sports pants, shirts that are not too big and not too tight can also be the right choice.

Learning Running Techniques Properly

In addition to making proper preparation, learning running techniques is also very important. Position the body in a relaxed state and not made up. It’s normal to feel stiff at first, but once you get used to it, your body will naturally adjust.

Everyone’s body characteristics and habits are different, so it’s better to find your own running posture. Here is the explanation:

Start by walking

If you haven’t exercised in a long time and want to start being active again, walking can be a great start. After walking for 30 minutes without a hitch, you can increase your intensity and speed.

Starting from a short distance and duration

As a beginner, avoid running too far or too long because there is a risk of injury. Start with short distances and durations then work your way up.

Run with the right position

Lean slightly forward with your hands as relaxed as possible. Make sure your palms are open. When doing sports running, it’s better to put your toes or toes rather than resting on your heels.

Reduce pressure

When running, avoid jumping or bouncing to reduce stress on your joints and knees, especially if you’re a beginner.

Concentrate body weight

Relax your upper body because a stiff body actually makes your run slower. Center your weight on your midsection.

Breathe properly

Breathe with good technique. Inhale through your nose, fill the space in your lungs, then release it through your slightly open mouth. Inhaling from the mouth risks causing various dust or foreign objects to enter the respiratory tract.

For starters, you are advised to take a break to walk about 5-10 seconds every minute. This will make walking between runs a good cross-training. The more often you run, the muscles and joints will be more trained, so the ratio of walking and running can become less frequent.

If you do it regularly for six months, you may be able to run long distances. The combination of running and walking can also help prevent fatigue and injury, and make your running more relaxed.

You are also advised to run for 15 seconds and walk for 45 seconds which is repeated for 30 minutes. Once you get used to running, you will gradually reduce your walking time and increase your running time.

Other Important Tips

There are other things that are often considered unimportant, but can actually determine the consistency of someone running. Here are some things that might help you keep your running habit:

Making notes

If necessary, you can record the duration and distance you run each time you run to plan your next run and monitor the progress of your condition and stamina.

Join the community

You can run with a group that also enjoys running to stay motivated. If possible, find friends with more or less equal abilities to reinforce each other.

Sufficient fluid needs

Consume enough mineral water to meet fluid needs and prevent dehydration while running.

Specify the target

As a beginner, running three days a week is sufficient before increasing your frequency and giving your muscles time to rest.

Adjust meal times

Don’t eat heavily just before running. Heavy meals should be consumed at least 1 to 1.5 hours before running.

Listening to music

For some people, exercising while listening to music is fun and uplifting. However, make sure you don’t listen to music at loud volumes and run on a safe route.

Run slowly at the start

As a beginner, avoid running fast because this will actually cause the body to tire easily.

Looking for a new route

If you find it boring, you can change the running route. But make sure the area is easily accessible so you are not lazy to go.

Cooling down

Cooling movements can be done in positions such as pushing against a wall using one foot in front and one foot behind, hold for 15 seconds and repeat on the other leg.

If done consistently, running can reduce the risk of obesity, as well as chronic diseases such as type 2 diabetes, stroke, and heart disease. Women can also run at any time, whether during menstruation, pregnancy, to menopause, as long as the intensity of running is adjusted to their condition.

However, if you have recently recovered from an injury or suffer from certain illnesses, it is best to check with your doctor before running to avoid injury or other health problems.

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