Jogging Tips for Beginners
Let’s begin with the fact that running is free, and you can do it wherever you like. It burns more calories than any other exercise, reduces the risk of long-term illnesses, it keeps your weight under control, as well as it boosts your mood.
Although if you had a long break or you have never run in the past, it may feel intimidating to get out there and hit the footpad. But once you get used to a schedule, follow some of the morning jogging tips for beginners and get familiar with the basic information about running. Then, you will be on a great path to creating an amazing running habit.
The following is a list of some tips for jogging that will make your beginnings safer and more enjoyable.
Gear Up Properly
Luckily jogging does not require expensive equipment but having the best running shoes for plantar facilities or the right running shoes for your foot type is a must to prevent any kind of injuries. And besides the shoes, you don’t need much more than some comfortable clothes and a running belt, so you don’t have to carry your phone or keys in your hands or pockets.
However, if you want to invest a bit more. You can even get a good running hat to protect you from the heat and keep your hair in place, some running socks that will prevent blisters and keep your posture in the shoes, and even a watch that will track the distance and time of your run.
Begin with short intervals
As a beginner, you should not run the whole distance that you have set in one go. Instead, start with breaking the distance into short intervals and walk in between so your body can recover a little bit. For example, you can start with 3-5 minutes of walking and 3-5 minutes of jogging, and slowly increase your jogging intervals by a minute every day until you can run the whole distance without walking. You can even follow a weekly program and slowly increase your jogging time as the weeks pass.
Start your runs slowly
Starting with a moderate pace and keeping the same pace for the entire run will allow you to have long-term success because it gives time to your body to adjust to the new demands. Otherwise, if you start running too fast, you will feel the consequences in just a few minutes, some of these consequences may include pain, overexertion, frustration, and even injuries.
Get to know the proper running techniques
Many beginners do not know that running is a technically challenging sport, so if you do not know the proper technique, your runs can be harder, and you will waste a lot of energy. Firstly, the most important thing is an upright posture while running, then you should keep your abdominal muscles and buttock tense. Your arms need to be balanced in your running rhythm, but your shoulders should be relaxed. Finally, you need to take small steps with the feet exactly under your body. However, there is no such thing as the perfect running style, so you should pay attention to how your body reacts. If you start feeling pain, you can simply change your running style or technique.
Find a Jogging Partner
Everything is easier done with a partner. Running with someone or even a group provides incredible motivation. You can even run with more experienced runners because they will provide you with a lot of knowledge and motivate you to get to their running level faster.
Having the right breathing technique may be the most important part of running because it ensures a longer endurance and supplies your body with the right amount of oxygen. You should never force your breathing or try to synchronize it with your steps. Instead, make sure that you take deep breaths through your nose and mouth. In that way, you are using the entire lung volume, and your breath reaches your stomach, which prevents side stitching.
Find the right surfaceDepending on your running style, you should find the surface that will work best for you. Running on asphalt can be ideal for fast running. A sandy surface makes you lift your feet a bit more and trains your muscles, forest runs are soft, and it will provide you with excellent cushioning. However, the risk of injuries exists no matter the surface you’re running on, so keeping your eyes on the surface is a must.
It is important to stay hydrated. However, you should not drink much water before your run because it can be counterproductive. Hydration depends on many factors, like the length of your run, the temperature outside, or your food intake. For example, if you are going on a short run, a glass of water would be enough, and for longer runs, you should get a hydration pack with you. Although, some of the tips for running in the heat say that you should drink much more water and even pour some on your body to avoid dehydration.
Setting goals is the most important thing that will keep you motivated, whether you are following our jogging tips for weight loss, keeping in shape, or simply staying active. You should always set challenges for yourself. For example, you can train for a race or charity run. You can always find many events near you that have even weekly runs.
The end of your run is a great time to stretch because your muscles are warmed up. In addition, the post-run exercises are a relaxing way to end a workout that will relieve the tightness from areas that typically get tight during runs.
As good as it may seem to go on a jog every day, resting time for recovery is essential. You should not be under constant strain, so find a rhythm that works for you and discover how much time your muscles need to rest and prepare for your next run.
These are our tips for beginners that will hopefully make your runs more enjoyable. However, before you start running, you must consult with your doctor. Make sure to share your running goals and plans, so they can assess any potential health issues. Also, make sure that your doctor is aware of any previous health issues or injuries, so they can give you suggestions that will help you with your run.
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