If you are reading this article to learn about 10 beginner running tips, you are taking the first step toward becoming a runner. After your first run, you might think people who "run for fun" are crazy, but don't worry, your experience running will get better. Running is sort of an acquired taste. Here are some tips that will make being a runner easier.
- Invest in some quality running shoes. Unfortunately, running shoes are expensive; running injuries, however, are more expensive. Investing in proper running shoes can help you avoid many running injuries, like shin splints and tendonitis. Make sure you buy your running shoes from a running store and not a mall.
- Make sure you are healthy enough to run. The American Heart Association recommends having a physical exam before beginning any exercise program. Running provides many health benefits, but if you have underlying health problems, running might not be good for you. Make an appointment with your doctor.
- Schedule your runs. One of the most difficult aspects of being new to running is consistency. In order to stay consistent, schedule running like it is an appointment that you can't miss. You can also go back to your planning your runs.
- Don't run every day. If you are a beginning runner, running everyday will only cause you to burn out and/or become injured. Hal Higdon, famous runner and coach, recommends running only two to three days a week when you are a beginner. This will ease you into running rather than overwhelm you.
- Build mileage slowly. Many beginning runners want to do too much too soon. Your running must never feel like it is too much for you (mentally or physically). When you are a beginning runner, your first week of running should be about two to six miles. Some coaches start new runners off with a twenty or 30 minute goal. Walk for the first five or ten minutes, run as much as you can (five to eight minutes max) then walk the rest of the way.
- Don't increase more than ten percent each week. If you start off running a total of six miles in a week, you should only add .5 miles to your total the following week. Increasing your mileage slowly will give you the best results and keep you injury free.
- Don't worry about speed. Beginning runners should focus on sticking with their running program with the goal of running more than walking. Speed shouldn't matter for beginning runners. In fact, many runners could run longer if they would simply slow down.
- Join a local running group. Many running stores offer group runs. These groups are usually varied in experience level and welcome beginners. Joining a running group can help you find a partner who is also a beginning runner. You will also learn from more advanced runners.
- Know when to run and when to rest. Running through some muscle soreness is okay. Running is not going to feel good at first, but you shouldn't run through an injury or the beginning of an injury. Anything that feels like a sharp pain or a soreness that doesn't go away should be examined by a doctor.
- Be proud of yourself. Committing to a running program isn't easy. You might have to try a few different times before you become a consistent runner. You should reward yourself after you meet a goal, like running two miles without stopping.
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