If you’re excited to run, here we share 10 simple and practical tips, but also very important, so you can enjoy this wonderful sport from the start and keep running for a long time.
One of the great advantages of running is that it can be said to be a natural movement in humans; we run from childhood, when we start walking faster.
1. Analyze your foot strike
Many beginners do not realize how important it is to use a good sneaker to start running. In general, they buy the model that is offered without knowing if it is the most appropriate for their tread pattern, or just because it’s "trendy" or the "prettiest". The ideal first step is to visit a specialized store and get an analysis of your tread pattern. They will measure your foot, see how you walk, how you run (they can even do the test with a running belt), and you can try the shoes a bit before buying them. If you can’t find a store with this service, you can try a podiatrist, physiotherapist, or any other professional in the field. Friends can also be very helpful. The most important thing is to have the model suitable for the characteristics of your footprint.
2. Run first, then compete
Start jogging or running regularly. If you run continuously for more than 30 minutes, look for a race and register. The most recommended starting distance is 5 km. You can set your training to this target distance.
3. Follow a suitable training plan
Start from the beginning and choose a plan that matches your current condition. Do not overestimate or underestimate yourself. It is best to seek a coach at a club or a team of runners or multisport athletes. Why? Because a coach is a specialist who can help you find your current condition, where you want to go, and how to achieve your goal. Training alone is possible, but progress is slower than following a training plan with a specialist in the sport.
4. Slow down
Run slowly or, if necessary, start WALKING before running. Once you can run 30 minutes straight, you can increase the distance based on a solid endurance base. Focus on gradually walking longer and longer or covering more distance rather than improving your pace.
5. Do it with friends
Running alone is good, but running with friends is more fun. Also, it has its advantages: training partners help you maintain a healthy lifestyle and on days when you don’t feel like jogging. They will also encourage you to compete, which alone might take much longer to motivate you to do.
6. Run at least 3 days a week
Training plans of three or four days a week allow you to recover from one day to the next with enough stimulation so that your health and well-being continue benefiting. Don’t skip sessions or exercises and try to complete the entire training program. If you miss a day, don’t try to make it up. Simply continue with the plan as scheduled. Remember that rest days are part of the training process. We have to lower the activity level a bit to adapt to training. This is how you gain strength, fitness, and speed. You should rest at least ONE FULL DAY PER WEEK.
7. The magic cross-training
Improve your running performance by doing cross-training two days a week. So, look for other exercises or activities (besides running) that enhance your muscular strength and flexibility, such as weights, yoga, Pilates, core strengthening exercises, calisthenics, or even other aerobic exercises like cycling and swimming.
8. Eat well
Adjust your diet to align with your healthy lifestyle. If you eat healthy, you will have the necessary energy to run, recover, feel better, and perform better. Eating well and enough according to the activity you are doing is more important than you imagine. Because if your nutrition is not good, your running performance won’t be either.
9. Stay hydrated
Drink more water. To do this, drink even if you’re not thirsty. Good hydration is very important because our body needs water for various physiological functions. If it’s important to be well hydrated as a sedentary person, imagine how important it is to exercise regularly. There are hundreds of articles focused solely on hydration because of its importance.
10. The 10 or maximum 20% weekly rule
Gradually increase your running time, thinking first about time and then start counting and increasing the number of kilometers covered. It’s best if you never increase more than 10 or 20% compared to the previous week to avoid injuries and allow your muscles to adapt to the training load. That is, if you run continuously for 30 minutes, increase the time or distance by no more than 10%. If you run 4 km, you can increase to 4.4 km the following week, and so on.
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