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What you need to know before taking up running


Running is one of the easiest ways to get some physical exercise done. This fact makes most people erroneously believe that all it takes to get running is, well, nothing special. On the contrary, if you’re to reap benefits from your runs, there’s a need to put many specifics into consideration. Starting a new running program requires preparation. How you go about preparing and arming yourself for the practice may determine how well or badly everything goes.

To make sure you don’t give up running on the basis of a few totally avoidable circumstances, below are some of the things you need to know before taking your first step. Armed with the right information, you’ll know the dos and don’ts and kick off your running at a great pace!

Shoe selection is vital

When you go running, it’s extremely important that your shoes allow you to go through your exercise without any sort of injury distraction. So, ill-fitting shoes that are either too loose or too tight are a big no-no. Ensure you get the right fit for your running shoes. This will normally be a size bigger than your daily-wear shoes because feet tend to swell when running. Besides fit, support and cushioning is very important. To protect your feet and ankles from injuries, twists, or blisters, select shoes that have been constructed to provide the cushioning and support you need on the inside, as well as on the soles.

The right attire

When it comes to running, you need to subdue the fashionista in you and pay as much attention as possible to comfort. Running clothes can be as basic as a pair of shorts and a sports shirt or vest. In colder environments, layering is a better way to keep the warmth in. As for fabrics, go for clothes that will not hold in sweat or cling to your body. This means cotton is out, while synthetic fabrics such as polyester and spandex are your best friend.

Running accessories

You’ll need a watch to check your time. With the various smart watches available nowadays, you can keep track of the steps you take, your heart rate, calories lost, and various other important data that shows the result of your running exercise. Accessories like these will help you keep track and be aware of the progress you have made toward the goals you have set for yourself.

Once you have these things ready, it’s important to realize that becoming a seasoned runner takes some time. Here are some tips on the best way to start out.

  • Before running, have a short warm-up session. This will enable you to stretch your muscles, raise your body temperature and prevent quick fatigue once you start running.
  • Start off with short distances. Your body is just getting used to this exercise, so beginning with long distances will tire you out quickly. The best way to get started is with short distances, with gradual increases.
  • Start with short running intervals. You don’t have to run all the way. Short running intervals with walking breaks in between will get you started off just right. With time, you can lengthen the running intervals and shorten the time you spend walking.
  • To really make it in running, make sure that you do it regularly. Twice or three times a week is a good place to begin. Skipping weeks will affect your progress negatively.

To stay motivated, remind yourself that every great runner, even the most successful Olympic runner, was once a beginner.