When you’re just starting out, you don’t need fancy running shoes. An old pair of sneakers will do. Once you know you want to continue the sport, you can upgrade. Run in comfortable clothes. Put on gym shorts, a T-shirt, and a sports bra if necessary. Don’t wear anything too constricting. [1] X Research source Run anywhere. Your neighborhood, in a park, up and down your driveway, on the local track at a school. One of the best things about running as a sport is that you can do it almost anywhere, and you’re not chained to a gym.
Avoid bouncing and try to land softly in order to reduce stress on your knees and other joints. [2] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Find your stride. Recent evidence has come to light that your foot strike (toe, mid-foot, heel) is a natural occurrence that should not be altered. That being said, the faster you run the more forward on your foot your strike will be. Relax your upper body. Holding yourself stiff impairs mobility and makes you run slower. Keep your weight centered and your shoulders in a relaxed position, with your arms bent at 90 degrees. [3] X Research source
The most important muscles to stretch are your leg muscles. Stand a few feet from a wall and lean into the wall (moving one foot closer to the wall but leaving the other one a meter out) so that you feel your calf muscles being stretched. Do one side then the other. Bend your knee and lift your foot till your foot is back up near your butt. Hold that foot with your hand and bring it real close to your butt. You should feel a stretch along the front of your thigh. Swap sides. Alternatively, you can step forward and lunge into the front foot, keeping your knee behind your toe until you feel the stretch in your thigh. This will save your knees, instead of putting unnatural stress on the tendons and ligaments around your knee that could lead to future damage. [6] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Standing near a table or a fence rail (at about hip height) try to put your foot up on the table or fence rail. Now try to straighten out your leg. You should feel a stretch along the back of your leg. Swap sides.
Run rain or shine, in cold weather and hot. Just be sure to dress appropriately for the weather. Stay hydrated and eat light before running. Good rule of thumb is to eat 200-300 calories about 1. 5 hours before the run. Try listening to music during your run. It won’t work for everyone, but in some cases, it may help you maintain a steady pace. If you find that the tempo of the song disrupts your own natural tempo, however, quit listening.
Don’t worry about speed at first. In fact, you should really run more slowly than you think you should. [8] X Expert Source Kai NgCertified Running Coach Expert Interview. 12 February 2021. You’re not running a race yet; you’re increasing your fitness level. For now, focus on gradually decreasing the time or increasing the distance you run. The racing can come later, if you choose. Starting small is important to develop the habit of running. Alternate running and walking. Rather than stopping your exercise session when you feel like you have to stop, walk for a few minutes, then start running again. [9] X Research source Repeat over a period of 30 or 40 minutes. Next time you run, increasing the ratio of running to walking during the same 30 or 40 minute period. Eventually, get to the point where you’re running the entire time. Do sprints. Running as fast as you can for a short period of time builds up your muscles and helps you gain endurance. Mix up your long running sessions with sprinting days. Use a stopwatch to time yourself. Start by sprinting as fast as you can for a quarter mile; do this 4-6 times. On your next sprinting day, try to beat your first time. Add more quarters as you gain endurance and strength.
Make it convenient. Find places to run near your home, work and/or school. Schedule workouts when you are least likely to be interrupted like early in the morning or on the way home from work. Be prepared for changes in plans by carrying some gear with you (in your car) when at work or school. That way if the traffic is terrible, you can go for a run until the traffic thins out.
The person helping you can use an old pair of shoes to determine where you put the most pressure on your feet, and can help find the design that will most minimize injury. Your typical sporting goods store does not have the expertise to get you in the correct shoe.
Week 1: Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Week 2: Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Week 3: Brisk five-minute warm-up walk, then do two repetitions of the following: Jog 200 yards / 180 meters (or 90 seconds) Walk 200 yards / 180 meters (or 90 seconds) Jog 400 yards / 365 meters (or 3 minutes) Walk 400 yards / 365 meters (or 3 minutes) Week 4: Brisk 5 minute warm-up walk, then: Jog 1/4 mile / 400 meters (or 3 minutes) Walk 1/8 mile / 200 meters (or 90 seconds) Jog 1/2 mile / 800 meters (or 5 minutes) Walk 1/4 mile / 400 meters (or 2-1/2 minutes) Jog 1/4 mile / 400 meters (or 3 minutes) Walk 1/8 mile / 200 meters (or 90 seconds) Jog 1/2 mile / 800 meters (or 5 minutes) Week 5: Workout 1: Brisk 5 minute warm-up walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Workout 2: Brisk five-minute warm-up walk, then: Jog 3/4 mile / 1. 2 kilometers (or 8 minutes) Walk 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes) Workout 3: Brisk five-minute warm-up walk, then jog two miles / 3200 meters (or 20 minutes) with no walking. Week 6: Workout 1: Brisk five-minute warm-up walk, then: Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 3/4 mile (or 8 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Workout 2: Brisk five-minute warm-up walk, then: Jog 1 mile /1. 6 kilometers(or 10 minutes) Walk 1/4 mile (or 3 minutes) Jog 1 mile /1. 6 kilometers(or 10 minutes) Workout 3: Brisk five-minute warm-up walk, then jog 2-1/4 miles / 3. 6 kilometers (or 25 minutes) with no walking. Week 7: Brisk five-minute warm-up walk, then jog 2. 5 miles / 4 kilometers (or 25 minutes). Week 8: Brisk five-minute warm-up walk, then jog 2. 75 miles / 4. 4 kilometers (or 28 minutes). Week 9: Brisk five-minute warm-up walk, then jog 3 miles / 4. 8 kilometers (or 30 minutes).
