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Running for Beginners | How to Get Started

running for beginners

Running is an ostensibly simple sport, but quickly reveals itself to be complex and difficult to start. There are many nuances and tricks to be learned and it takes time to master them. When starting, learning about running can be one of your most powerful tools for crushing your workouts and seeing optimized results. The main problem that many people find themselves faced with is where to start. That’s why in this article, we will be covering the basics of running for beginners. Before you throw yourself out the door, take a moment to make sure that you have the fundamentals nailed down.

Tips for Running Beginners

Knowing how to run and execute your workouts properly is essential. Use these tips to make sure you get off on the right foot.

Don’t Overdo It

Often, when people begin running, they run too much, too soon. When starting out, overtraining and burnout will be one of your most formidable opponents. It’s tempting to run as much as you possibly can every session, but beware that doing so can set yourself up for failure.

A general rule of thumb is to run at a “talking” pace, where you can comfortably hold a conversation while jogging. Run for as long as is comfortable for you, and not too hard. Then, every week, you can increase the distance by 10%. As for your pace, you will naturally jog faster with each session, without even realizing it! Later in this article, we’ll share some sample running workouts for those who want more specific guidance to get started with.

Fuel Your Body

When you begin a running regimen, the actions that you take in your off time are equally as necessary as the time spent working out. Your lifestyle can improve your session or sabotage it.

Fueling your body properly includes eating healthy, sleeping enough, recovering properly, and drinking ample water. It can be a challenge for many to adopt a healthy lifestyle, but it’s a must for runners. In order to keep your body active, you need to address all the components of maintaining a healthy lifestyle.

A healthy diet for runners is a balanced diet. You should incorporate fruits, veggies, protein, and complex carbs into your meals consistently. When you eat, you should feel 80% full by the time you’re done with your meal. This way, you won’t risk overeating and feeling too “heavy”, especially before your workout.

Choose the Right Running Shoes

Your feet, and what happens to them, can affect your entire body. Investing in the right running shoes for you is extremely important to ensure that you prevent injury and get the most out of your running sessions.

Many manufacturers make specialized shoes for running. These shoes have proper arch support, soles with some grip, and the right ergonomic shape. When you try them on, they shouldn’t hug your feet too tight or slip off of your heel with every step.

running for beginners

Running Workout Templates to Get Started

Here are some beginner workout examples to get started. You can customize these workouts to suit your personal needs and running level. For optimal results as a beginner, try to do a running workout three times a week.

Workout #1:

Total: 26 minutes

  • Warmup – 5 minutes
  • Running intervals x 8 rounds
    • 1 minute running
    • 1 minute walking
  • Cooldown – 5 minutes

This workout is a simple classic. For the warmup, you can walk briskly for five minutes or do anything else that gets your heart rate up. Then, run for one minute, walk for one minute, and repeat. These intervals should be repeated for eight rounds. For the cooldown, you can walk briskly again for five minutes or practice a different cooldown of your choice.

Workout #2:

Total: 23.5 minutes

  • Warmup – 5 minutes
  • Running intervals x 3 rounds
    • 1.5 minutes running
    • 3 minutes walking
  • Cooldown – 5 minutes

This workout is slightly more challenging, requiring some additional endurance. If workout #1 seems too easy, then you should give workout #2 a try. The warmup and cooldown are the same. There are three rounds, consisting of one and a half minutes of running, then three minutes of walking.

Workout #3:

Total: ~20 minutes

  • Warmup – 5 minutes
  • Hill running x 3 (or until 80% of your maximum capability)
    • Jog up an incline
    • Walk down
  • Cooldown – 5 minutes
running for beginners

Running on a hill is more difficult than running on flat terrain. It engages your calves and causes you to fatigue quicker. If you live in an area with hills or have access to a treadmill, this will be a fantastic workout for you. Runners of all levels will benefit from running on an incline. Generally, you should run until you have reached 80% of your maximum running capability.

Post Run Recovery for Beginners

Post run recovery is a must for multiple reasons. One, if you’re still feeling sore or fatigued from your last workout, you probably won’t be very excited to do another workout anytime soon – at least not while the soreness is still lingering.

When your body does more than it can handle, overuse injuries become exceedingly more likely. Plantar fasciitis and runner’s knee are two common overuse injuries that affect runners. The good news is that by using the proper recovery techniques you can speed up your recovery and feel good again. Active recovery and stretching are two great recovery techniques for runners.  Many runners use Marc Pro to achieve the easiest and most effective active recovery. Learn more about how Marc Pro can help you recover faster, eliminate soreness and fatigue, and prevent overuse injuries.

running recovery

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