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I wish you were a runner? You need to get used to running, whether you want to follow the footprints of our own Meredis Dates, or if you want to get a little VO2MAX boost with a Norwegian 4×4 workout. Probably, there are questions about how to be “accurate” to runners besides wearing shoes. Fortunately, there is an answer. The most important thing to learn in the first few weeks is:
Set a beginner level goal
“Be a runner” is a really ambiguous goal, so think about what it means for you. Do you imagine yourself as a person who goes to jogging every morning? Next, you need to work on increasing the frequency of running. Or are you finally aiming for marathon training? Next, it is necessary to prioritize increasing the length of the run. Or you may want to run faster. In other words, you want to practice more speed work. (That does not mean execution as fast as possible.)
These goals have a lot of duplicate, but they still give you a direction you can. If you want to run every morning, even if it’s very long and not very fast, go to a walk or go for a short run every day. If the goal is long or the speed is about the speed, start building a base three times a week for a run. (And please read my guide to set the fitness goal. Include some examples of runners.)
Don’t think too much
Before you start, it is important to know that any of your early decisions will not break or break you as runners. Even if the worst situation happens, even if you say that you choose wrong shoes and hurt your feet, you can re -test with the benefits of the wisdom.
In particular, there is no need to track miles or follow a specific program. The couch to 5K works for many people, but it is sufficiently challenging, and some people may feel discouraged. You will definitely go outside, run until you need a break, walk to run again, and repeat until you stop.
The more you run, the easier. As time goes on, build a consistent schedule slowly. Don’t think, “How difficult is it today?” Rather, “How do I use this week to set myself for the success of next week?”
Please choose shoes
You don’t have to buy shoes before you start running. Old sneakers can carry several miles as long as they are reasonably comfortable. For example, you can plan a short loop around the block. Therefore, if the shoes are found to be unpleasant, you can bail.
When you start running, you’ll want to buy shoes that you don’t use for others. There are many types of running shoes in many price range, but there are as many opinions as to who should wear what, but this is the bottom line.
In order to maximize the possibility of finding perfect shoes, go to a store that specializes in running, not athletics. The fleet’s feet are one chain, and there are many independent running shops. Even if you decide that the shoes you have purchased in a few miles do not suit you, most of the best things to run in the store is to accept returns. There is also an online shop where you can return the shoes you are running, so I will go with one of them. Brooks, Hokka and Nike are just a part of the list.
Is it too difficult to choose? No one is so wrong. Think of the coin over and chose for you:
Or, if you literally want to follow my footprints, I was recently in Nike’s downshifter kick. Our resident marathon mailedis swears to Brooks Ghost.
Plan
You don’t need a detailed program to start, but you’ll have a question about how running routines look like. The answers applied to beginners are as follows. (If you feel satisfied with the basics, please feel free to add a mileage.)
How long should I run? Excellent beginner running or run/walk is 20-30 minutes. If you can’t run so long, can you walk so long? Start swinging short jogging during the walk.
How often do you need to run? You can start three times a week. It is difficult to make progress due to less, so if you can manage it once or twice now, aim to add at least one day.
Do I need to rest? If your running feels pain, tired, or painful, rest after each. (You can do other exercises just by running.) If your body adapts to a new routine, it is no problem to run on a continuous day. Once you get into the groove, you can run every day as long as the hard run is easy and the hard run is mixed. A simple execution is a “rest” from hardware.
What happens if I can run for a few minutes? Don’t worry, running and walking mixes are still counted as “run”.
Regarding beginner programs, Couch up to 5K helped many people get into a habit. The goal is to mix walking and running and run 5 kilometers (about 3 miles) within 9 weeks. That said, it’s not a perfect beginner program for everyone, and if you’re not talking to you, you don’t have to start with this type of program. You can go outside and run.
Choose your clothes
Like shoes, your best beginner gears you already have. Get a comfortable workout clothes. For example, shorts, tank tops if the weather is warm. On a cool day, you may want leggings and sweatpants with long -sleeved T -shirts. Add a baseball cap in the rain. In general, you’ll want to dress on a cooler side, as you will be comfortable when your body gets hot. There is also a guide for each temperature related to winter running.
If you are ready to buy clothes for running, make sure you have at least two clothes (you don’t need to wash each time you run) and aim for comfortable clothes. Synthetic fabric (or washing wool) is ideal for sweating, but cotton clothes operate in a pinch. The advantage of synthesis is that they don’t flood, but don’t forget to wash them off after exercise to prevent scary gym bags.
You can pay 1 ton to high quality workout gear, but there are great bargains in the discount store. And if you get something that seems to be working well from behind the closet, if you keep you happy, you don’t have to exchange it. Do not excessively complicate your clothes, even if you may be asked to need athletic gear marketing.
Note that this is difficult to shop if your anatomy needs a sports bra. The same bra that is suitable for yoga and cycling may not fit the task. In general, look for a wide band, wide strap, full cover cup, and perfect fit. If you have any problems to find what you need in the store, try a panache or chef.
Plan your route
Theoretically, it can be executed anywhere. But in the real world, not everyone has a perfect running gute right outside the door. Strava mapping tool is the best way to find and create excellent running guts. If you don’t know the best place to run in your area, start there.
You can also get training without roaming. Schools often have at least some time running trucks. Ideal for intervals and other speed work. If you can access the gym, don’t forget the treadmill. It can be boring, but mental tricks, such as the checkpoint of quarter mile, can help you to keep your attention until you run. Tredmill is also wonderful even in bad weather. Be careful with parents: It’s much easier to drop a child in the gym baby sitter room.
No clock is required
Smart watches need to track runs and other training, but they don’t need them to actually start. The telephone app can track the distance enough to work, but the runner did it for centuries for centuries before the phone and clocks were invented. Take time. Then your body recognizes progress, regardless of whether there is an app that provides a specific number.
However, if you want to use a watch, I will not stop you. All major smartwatches have some running mode, and there are some outline of a better running watch. In my opinion, it is difficult to beat Garmin Forerunner 265.
Make it a habit
Your first orchids should just focus on surviving with a smile. However, once you start a habit, you can set a clear goal for yourself and make a long -term plan that can help you reach it.
As you go on a running journey, you will practice running quickly, learning the importance of running slowly, and taking into account that you may be ready to run the first race. These milestones come in time, so don’t hurry, but they are all big tasks.
It is also important to ensure safety. Your feet will take thousands of steps in the short term, and all of them will increase. Runners tend to be too injured if they run too much before they are ready. The rule of thumb is to increase the weekly mileage to 10 % or less at a time. For example, going from 10 miles last week to 11 miles this week is no problem, but 10-20 is looking for a problem. In fact, you don’t have to be very strict about the exact proportion, but make sure you work up a little.
