7 tips to start running healthily and safely

Running can be a great way to add some movement into your otherwise sedentary life. If you’re not sure where to start, do not fear. We’ve put together a guide to make your first steps into running life a little easier. So let’s get going.

1. Indian running

Before you reach for your running shoes, let’s start with something a little simpler - Indian running. This mean alternating between walking and a light jog, ideal for beginners.

Start by walking for 5 minutes, then a minute of running and 3 minutes of walking. Gradually increase your running time and reduce the amount of walking.

This is a great way to get your body used to a new type of movement without overdoing it.

2. Patience - increase the volume and intensity gradually

Like with any new thing, patience is key to running. You don’t need to run a marathon on your first day.

Start slowly and gradually increase the intensity and overall mileage. Listen to your body and give it time to adapt to the new load. Progress will come slowly but surely.

A good rule of thumb is increasing by a maximum of 10% each week. But be careful that your year-on-year increase doesn’t exceed 30%. This will give your body the chance to adapt.

3. Bring some order to your runs

Setting up a simple training plan will help you maintain your motivation without taking it too seriously. Flexibility is key.

Sometime you just don’t feel like going on a long run, and that’s OK. Instead, you can simply go on a shorter run or have the day off. The plan should be your ally, not your master.

4. The running community

Getting involved in your local running community can deliver an almost miraculous motivation boost. Meet people who share your passion for running.

Running or training with other people can be fun and extra motivating. And who knows, maybe you’ll make some new friends.

5. The right running gear

Investing in some quality running gear can help improve performance, reduce the risk of injury and contribute to greater comfort.

The most crucial thing to invest in is a good pair of running shoes that provide enough support and cushioning. Besides your shoes, don’t overlook functional running clothing to keep your dry and comfortable.

6. Injury prevention

To make running truly healthy and safe, it is important not to overlook injury prevention.

Incorporate strengthening your core and glutes into your training plan, as running alone won’t cut it and those muscles are super important for stability. Don’t forget about flexibility and mobility movements (especially your hips), which also help avoid injury.

Recovery is also vitally important – give your body time to rest and recover after running so that it’ll be ready for your next session. You could even include a trip to the sauna or for a massage.

7. Races

Landing on a specific goal, such as participating in a 5km or 10km race, gives your training extra focus and motivation. Races are a great way to test your limits and monitor progress.

What’s more, the feeling of finishing a race – whatever the time is – is unbelievably satisfying and motivating.

Conclusion

Running can be the perfect way to improve your physical condition, reduce stress and make new friends. The key is to start slowly, stay patient and listen to your body. Don’t let minor setbacks put you off, and remember that every runner started somewhere.

These tips give you everything you need to make your introduction into running that bit more enjoyable. Enjoy every run and remember, the most important thing is to have fun. Good luck!

Author: Tadeáš Vyvijal