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You may be super excited to run for the first time or the first time in a while and you may be thinking that you’ll knock out 5 miles nonstop the first time. However, when starting off it is best to run with no expectations so that you don’t become unmotivated. You can also break down your desired distance into intervals. The intervals should be made up of running and walking. For example, jog for 2 minutes and then switch to walking for 2 minutes to allow yourself time to recover for the next interval. With every run, try to increase your jog-time by a minute.
A mistake that is often made by beginners is starting off a run at 100% capacity. Then within a few minutes they pay the price because they become gassed out. This may lead to frustration, overexertion, pain and even injuries. Instead, begin running at a steady pace where you are still able to hold a conversation. The best thing to do here is practice patience and understand that this is better long-term. You have to give your body time to gradually get used to the new demands.
Something else you may experience when starting off are side aches. These are caused by different things but most commonly, improper breathing which may result in poor oxygen supply and blood circulation. And although they are basically harmless, they can be painful. To prevent this from occurring, practice rhythmic breathing. Breathe in through your nose, and exhale through your mouth in a controlled manner. This will allow you to relax the diaphragm and respiratory muscles. You can make this easier by breathing in during the first two steps you take and breathe out on the third step. You can also practice deep breathing for a few minutes before you start your running session.
Sure, running more may eventually lead to running faster and longer but by including strength training you’ll also run more efficiently, become more flexible, reduce stress on your spine, and lower your risk of injury. Running is a full-body workout and all the muscles involved in running should be in good shape so you can run light on your feet and this will help to prevent overuse and compensation injuries. Add low planks, lunges, bridges, and deadlifts to your workout routine to experience all these benefits.
After enjoying your first run you may be wanting to head out for your next run right away. While that is great, you should give your body a day to recover. When starting off your body will need time to rest so it can recover from the previous session. Just like you’re going to need time to build up your run time, your body needs time to adapt to the new demands the cardiovascular system is experiencing as well as prepare your muscles and bones for your next run. To keep it simple, try scheduling your runs every other day. This will help you achieve the biggest training effects and avoid injuries.
