Health

Tips for Beginners: How to Start Running Properly

Published

2 years ago

You probably know that running is one of the best and most efficient ways to burn calories and stay in shape. But if we’re being honest, not everyone who starts running ends up sticking with it long-term. Why is that? Well, because it can be a bit challenging in the beginning. Unless you have a natural propensity for it, you’ll need to put in some effort to learn how to run properly and avoid injury.

That said, once you get past those initial obstacles, you’ll find that there are many benefits of running regularly. Not only will it help you lose weight and feel more confident about your body, but also improve your cardiovascular system, strengthen your bones and joints, reduce stress levels, lower blood pressure and raise your HDL “good” cholesterol levels. If you’re ready to take the next step from a casual to a dedicated runner, read on for some useful tips. And don’t forget to visit https://hometownherocbd.com/collections/delta-9-gummies and pick something that will help you relax after running.

1. Stretch before and after you run

If you want to avoid injury, it’s crucial to warm up and cool down before and after your runs. This will help you avoid cramps and joint pains, prevent stiffness and improve your overall flexibility. Breathe deeply, relax your muscles, and move your limbs through the full range of motion several times. This will help you prevent injury and increase your range of motion. Make sure to stretch your:

calves,
hamstrings,
quads,
glutes,
hip flexors,
upper back,
shoulders,
neck,
and hands.

2. Start running slowly and increase speed gradually

There’s no need to push yourself too hard too quickly. This way, you’ll avoid injury and build up your endurance over time. Start off slow and gradually increase your speed as your fitness level improves. Going too fast might leave you feeling out of breath, dizzy, and unable to keep up with the regular rhythm of your breathing. It might also cause you to trip. Keep a steady pace, strong rhythm, and upright posture, and you’ll be able to run for longer distances.

3. Commit to a schedule

We know that most people don’t like being tied down to a strict schedule, but when it comes to fitness, it’s the best way to stay on track. Start off slow and commit to running once or twice a week. As you get fitter, increase the frequency to three times a week and then four times a week. This will allow your body enough time to rest, recover, and build up strength. And it will help you set realistic long-term goals.

4. Always stay properly hydrated

You’ll lose a lot of water when you exercise. So, make sure to replenish it by drinking at least 16 ounces of water or sports drink an hour before you start running. That way, you will avoid cramps, fatigue, and dizziness. That said, when you’re exercising, you should drink even more. You should consume one glass of water every 10 to 20 minutes, depending on your fitness level.

5. Don’t skimp on the footwear

Running shoes are essential if you want to avoid injury. And, believe it or not, they are more than just fancy sneakers. Most good running shoes have a combination of: