9 Tips to Help Beginners
Start with Running
Running is often thought to be a simple sport, but beginners often face a lot of challenges. Here are some tips for beginners that help you adopt a new lifestyle and keep at it. Start running by incorporating it into your daily routine.
1. Selecting the Right Running Shoes
Shoes are an important part of your running performance. They help you run faster, prevent injuries, and look awesome when you're running down the street in them. Focus on buying a pair of shoes that fits your foot well. It doesn't matter if they look good or feel good, you'll want to make sure the heel holds well and that the shoe isn't uncomfortable.
2. Build up your endurance before you can run at a high speed
Shoes are an important part of your running performance. They help you run faster, prevent injuries, and look awesome when you're running down the street in them. Focus on buying a pair of shoes that fits your foot well. It doesn't matter if they look good or feel good, you'll want to make sure the heel holds well and that the shoe isn't uncomfortable.
3. When you're just starting out, walking is a good way to practice
Not just on hills. Walking keeps your muscles from becoming tired and depletes of glycogen stores, so you can stay on your feet longer than if you were running. So there is no need to abandon walking (and we can remember that it is present in many plans for beginners), and over time you will be able to get rid of the need, because you will progress.
4. Find someone who is interested in running and can encourage you to stay committed
Training with a partner helps tremendously. It is both social motivation and an opportunity to stay in touch on a day-to-day basis, which helps maintain the communication that is so important for any close relationship.
5. It's not a big deal to miss a workout
It is important to remember that there has never been a runner who has done all of the planned workouts, and therefore it is wise to plan rest days. Skips do happen. Try to always focus on your long-term goals and ignore short-term problems.
6. Journaling your runs
Journaling can help you understand what's caused the fluctuations in your running performance, so you can identify and correct the mistakes that are holding you back. You can either use a diary or a spreadsheet or a mobile phone app, f.e. PAWEN. Seeing how many you have already run will inspire you. The workout journal can also help you to get motivated and therefore skip workouts less often.
7. Pay attention to what your body is trying to tell you
It's normal to have a little bit of pain when you run for the first time, but it should go away in a day or two. If it gets worse, talk to your doctor before you try running again. This usually happens because you're running too much, too fast, too often.
8. Reward yourself
Every time you finish a task, give yourself a mental pat on the back. Also you can use a piggy bank to set aside money that you've earned by doing your runs. You can then spend that money on running gear or on trips to races. If we're to be motivated for the long term, we must as a general rule be as short-term as possible. So set short-term goals to keep you motivated, and celebrate achieving them by rewarding yourself.
9. Don't forget to take rest days
Yes, it's possible to run for 7 days in a row. But don't try it. Aim for a running schedule of 3-5 days a week. Take a few days to rest and recover from the work you've done.
If you're a beginner, use PAWEN to make running easy and fun. PAWEN is the best running buddy and coach that can help you develop a healthy lifestyle.
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