Beginner's Guide to Running: Health Benefits, Training Tips

Benefits of Running for Health and Wellbeing

Here are some of the great reasons you should considering making running a regular part of your routine:

It Strengthens Your Heart

Running conditions your heart and lungs to become more efficient at delivering oxygen throughout your body. Over time, your heart grows stronger and doesn't have to pump as hard during exercise or daily activities.

It Helps Control Your Weight

Running burns calories, making it easier to stay at a healthy weight or lose excess body fat. Just 30 minutes of moderate running can torch 200-300+ calories.

It Reduces Disease Risk

Regular running is linked to reduced risk for chronic illnesses like heart disease, stroke, type 2 diabetes, and certain cancers.

It Boosts Your Mood

A run can instantly lift your mood and make you feel more relaxed and positive. Exercise triggers your brain to release feel good hormones called endorphins.

How to Get Started with Running

Follow this step-by-step process for building an enjoyable running habit:

1. Consult Your Doctor

Talk to your doctor before significantly increasing your activity levels, especially if you haven't exercised in a long time or have health concerns.

2. Invest in Proper Running Shoes

Get fitted for running-specific athletic shoes at a specialty store. The right shoes prevent injury and increase efficiency.

3. Begin Walking

If you're very out of shape, start by brisk walking for 20-30 minutes at a time, 3 days a week. This prepares your muscles.

4. Follow a Run/Walk Program

For most beginners, intervals of running mixed with walking provide an attainable way to start. Aim to run for 30 seconds then walk for 90 seconds, repeating for 20 minutes total.

5. Schedule Run Days

Pencil in set running appointments with yourself for 3 days a week minimum. Consistency is key - don't leave it up to chance.

6. Listen to Your Body

Pay attention for signs of overtraining like persistent soreness or fatigue. Take a rest day or scale back intensity if needed.

Proper Running Technique and Form

These cues will help you develop an efficient running stride:

Stand Tall

Avoid hunching or leaning too far forward. Maintain a neutral spine by engaging your core and keeping your gaze forward.

Drive with Your Hips

Power each stride from your hips, not your knees or feet. Concentrate on driving your knees forward more than kicking your heels back.

Swing Your Arms

Bend your arms at 90 degrees and pump them to match the cadence of your legs. This engages your core and prevents excessive side-to-side torso rotation.

Land Gently

Focus on lighter, quicker turnover of your feet instead of harsh, heavy landings. Quieter foot strikes are better for injury prevention.

Moderate Your Pace

Run at a conversational pace. If you can't talk without gasping for air, you're running too fast too soon. Slow down.

How to Progress and Run Faster

Once you've built an aerobic base via consistent running for several weeks, you can start training to increase your speed and endurance. Here are some effective techniques:

Include Speed Workouts

Add short, faster intervals of 1-5 minutes one day a week. Time yourself running hard but controlled, recover fully, then repeat for 20-30 minutes.

Run Longer On The Weekends

Extend one run per week to 40+ minutes to expand your endurance. Keep your pace comfortable and bring fuel like water, carbs or electrolytes when running over an hour.

Mix Up The Terrain

Seek out gentle, rolling hills or trails once a week to build power and work your muscles differently than flat road running.

Strengthen Your Core

Incorporate core training 2-3 days a week to get stronger and improve running efficiency. Planks, bridges and crunches area all effective exercises.

Running Gear and Equipment Basics

Having the right gear for your runs prevents discomfort and injury. Here are some staple items every runner needs:

Running Shoes

Replace your running shoes every 300-500 miles or sooner if overly worn. Rotating 2-3 pairs equalizes wear and gives the cushioning materials time to recover.

Socks

Wear socks specifically designed for running that wick away sweat and minimize friction. Bring extras on long runs in case your feet get wet.

Reflective Gear

For pre-dawn or evening runs, wear bright colors and reflective elements so cars can see you. LED armbands and headlamps also help.

Body Glide

Apply anti-chafe balm like Body Glide to inner thighs, armpits, chest and anywhere skin rubs to prevent irritation on longer runs. Reapply as needed.

Supportive Bra

Female runners should invest in a high quality sports bra that prevents bounce and discomfort during high impact activities.

Hydration Vest/Belt

Once you surpass an hour of running, carry your phone, ID, fuel and water in a comfortable hydration vest or belt designed for runners.

Preventing and Treating Running Injuries

While running has great benefits, it can also lead to overuse injuries without proper precautions. Here's how to avoid and handle common running aches and pains:

Strengthen Key Areas

Prevent injury by keeping muscle groups like core, glutes, hips and thighs flexible yet strong with stretches, foam rolling and exercises.

Change Surfaces

If you always run on concrete, switch it up and head to the park once a week. Softer dirt trails challenge your body differently.

Replace Worn Shoes

Running in shoes past their prime is a top cause of injuries like stress fractures and plantar fasciitis as they no longer provide adequate cushioning and support.

Ice Sore Spots

Apply ice for 15 minutes to swollen or painful joints after running to reduce inflammation and speed up recovery.

Take A Break

Rest for a few days if you feel any unusual, sharp or persistent pains. Cross train to maintain fitness without further aggravating injury sites.

See A Specialist

Consult a sports medicine doctor, physical therapist or podiatrist if discomfort lingers for more than two weeks despite rest. They can diagnose and treat the issue.

Fueling Your Runs

Eating the right foods before, during and after your runs optimizes performance and recovery:

Pre-Run Snack

Eat a carb-based snack about an hour before running like oatmeal, whole grain toast or banana. This tops off your energy stores.

Hydrate Well

Drink 16-20 oz of water in the hours leading up to your run to ensure you start off well hydrated.

Post-Run Refuel

replenish glycogen stores after your run by eating mix of carbs and protein within 30-60 minutes like yogurt and berries or eggs with whole grain toast.

Hydration On The Run

For runs lasting over an hour, carry water and electrolyte beverages like sports drinks or coconut water to maintain energy and prevent dehydration.

Tips for Sticking with Running

Follow these suggestions to make running a rewarding lifelong habit:

Run With Others

Joining a running group or finding a running partner provides accountability, support and camaraderie.

Sign Up For Races

Enter local 5Ks or longer events in the coming months. Having a goal on the calendar helps you stay motivated with training.

Track Your Progress

Use a fitness watch or running app to record stats like distance, pace and splits. Seeing your ongoing improvements is extremely encouraging.

Make It Fun

Go for scenic nature runs, listen to energizing music or entertaining podcasts, try new routes, run while on vacation and add other elements you enjoy.

The simple act of putting one foot in front of the other has exceptional rewards for your physical and mental wellbeing. Follow these beginner running tips and enjoy watching both your fitness and passion for the sport grow.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.