Running Guide for Beginners

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New to running and want to make the most of your new hobby – then read on!

Just do it

The more time you spend on planning, researching, and moping around thinking about running, the more likely you are not going to do it. just start running. It is that simple. Go out and run as long as your body can. Whether you can run for three minutes or thirty minutes, the hardest part is starting. Grab yourself a good pair of running shoes from the Orthotic Shop and go.

Consistency is important

When you start running, you will notice you enjoy it more and more. It might not seem like that when starting, but you are going to see results after a few weeks of consistency as a beginner.

Many people have believed that it takes 21 days to build a habit, but this is not the case.  This is just a myth that has been widely believed. There was a study done back in 2009 that found that it takes between 18 and 254 days to build a new habit. This is not bad news – the same study found that it took just 66 days for a new behaviour to become a habit.

While this isn’t there to dishearten you, it is important to know that the habits are not going to form overnight, you have to put in the work and dedication. One thing we can tell you is that you will fall in love with running when you start, and you won’t even have to rely on building a habit.

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Adopting the run/walk method

The run/walk method is one of the most popular beginner methods. This is a great approach for people who can’t run for a substantial amount of time, whether it is five or ten minutes. If you want to use this method:

Start by performing a 5-minute warmup of walking and dynamic stretching 

Run for a given amount of time then walk for a given amount of time 

With time, start to increase the running and decrease the walking 

Try pushing yourself during the running section 

Use your walking section to gather your breath 

When you are done, do a 5-minute cool-down using static stretching and walking 

Progressing slowly, you shouldn’t rush into it

Whether you want to run and walk or just run, it is important to progress at a slow rate to reduce the risk of injury. You shouldn’t increase your weekly mileage or total time spent running by more than ten percent a week. If you have run twenty miles in the past week, you shouldn’t run more than 22 miles the following week.

Make sure you have multiple rest days every week in your training, especially when you are getting started. When you are a beginner, it is easy to get carried away, make sure you take things easy on those ‘easy days’ even if you feel like you can push a little harder. This is going to help you avoid the risk of picking up an injury or overtraining.

Incorporating strength training into your program

You can take your running to the next level by incorporating one or two strength sessions per week. The Orthotic Shop advises that you tailor your training shoes to the activity that you are doing. Running shoes are different to indoor training shoes.

When you incorporate strength training into your program once or twice per week, you are going to reduce the risk of injury and your running is going to progress much faster. It is important to keep in mind that strength training is there to complement and not replace your running. When you do too much strength training, it affects your running, and also increases the risk of injury.

Before you start strength training, make sure you have familiarized yourself with basic exercises and also focus more on the right form instead of how much you can lift. This is something you have to keep in mind when training.

Here are some beginner strength training exercises that will help you develop all-around strength, especially with your core and lower leg muscles:

Weighted or bodyweight squats – three sets of ten reps 

Weighted walking lunges – three sets of ten reps 

Plank – three sets of 60s 

Russian twists – three sets of 45s on each side 

Push-ups – three sets to failure

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One of the best tips for beginners is strength training because it is going to have the most impact. Many runners out there don’t put too much thought into weight training or doing a pushup because they think they are going to be too muscular, but this is not the case. Provided you stick to one or two strength sessions a week and don’t consume a lot of surplus calories, you are going to become leaner if not remain the same build.

Taking care of your body

You need to take good care of your body if you are a total beginner at running or exercise. There is increased demand and stress on your joints – which makes it important to take care of yourself. The Orthotic Shop has a range of running shoes that will offer you support while you run. 

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Like a car, you can drive for many miles, but it runs out of gas after some miles and will require servicing from time to time. This is the same case for your body; never let it reach this stage. Fuel your body using nutritious food which includes a mix of vegetables, carbs, and plenty of proteins. Make sure you are getting eight hours of sleep every night.

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