Running is a very helpful exercise to burn fat as compared to any other exercise. Also, it can help you feel happy, healthy and weight control. running reduces the chances of having heart and blood vessels issues. your muscles will get stronger, you will get into shape. In real life, running can be very hard or unpleasant in the beginning and it is very easy to get distracted from your goal. This article will teach you how you can avoid that by simply following these 13 practical running tips for beginners.
1- Buy quality shoes and wear the right gear
Because it can save you from injuries. Every runner needs good support and stability only quality running shoes can provide this. It is highly recommended for serious runners to visit nearby show running shoe stores and allow them to pick or made the right kind of shoes for you. It is highly recommended for outside runners especially for the runners who run at night to wear reflective bright clothing. when it comes to buying shoes the most common mistakes people make first thing is that don’t buy based on the appearance of the shoe, don’t look for cheap deals, avoid too-small shoes, for some scientific reasons evening is the best time to buy running shoes and always measure your foot size don’t presume. women runners
2- Don’t worry about pace go for distance
to save your body from too much stress and strain you need to run slow and focus on the distance instead of the pace. Beginners runners always make this mistake and hurt themselves. It is better to start at that pace at which you can talk to the person while running. It is highly recommended that you keep this pace during the entire interval.
3- Don’t cover the whole distance in one interval
It is highly recommended for new runners that total distance should be broken down into manageable intervals or you can set some small goals like stop signs or any other signs anything which can help you to keep moving.
4- Look for a running buddy
Having a running helps you in a lot of other ways besides helps you running longer distances without losing interest. local running groups on social media can help you find them or local running store. If you prefer to run alone, you should ask your friend to join you or your family member.
5- Never compare yourself with anyone
Be realistic because a huge mistake new runners always do is that they inspire someone on social media and try to match or surpass them. You need to understand your body first before pushing your limits.
6- Be gentle with yourself
Running can be hard, and some runs may feel more difficult than others, but it’s important to remember that the victory is in just getting out there and allowing your body and mind to have that time in motion. It’s great to set high goals for yourself, but it’s important not to get too wrapped up in those intentions and instead focus on finding something positive in every run. Reminding yourself of why you started running in the first place, whether it be for stress relief or any other internally motivated reason, will help keep you motivated to continue.
7- Make running a group activity
Running can be more enjoyable and fulfilling when you make it a social activity. Joining a running club or recruiting a friend to train for a race with you can make the time fly by and provide a good way to connect with others. It is also helpful to find someone who is at a similar skill level and pace, so you don’t have to worry about keeping up or slowing down. Making running a consistent habit can be easier with a group or running partner, and it makes the experience more fulfilling.
8- Gradual improvement
The 10 percent rule (increase your weekly mileage by 10 percent each week) for runners is a common suggestion for increasing your weekly mileage, but for beginners, it is important to start slow and focus on time rather than mileage. Make small but challenging adjustments to your workout and give yourself enough time to train for a race. This will help protect you from overtraining and give you small wins as you see your fitness improve. It is important to build up to a race gradually and make sure you have enough time to safely train for your best performance.
9- Take your mind off the task
Dissociation is a technique that can be used to help runners disconnect from the physical and mental challenges of running, such as pain or fatigue. It is a way to shift focus away from the negative aspects of running and onto something more positive. This can be done by engaging in activities like chatting with a friend, listening to music, or an audiobook or podcast during the run. This way, instead of focusing on the difficulty of running, you are focusing on something else that you enjoy. This can help make the run more enjoyable and less of a chore. However, it is important to be aware of your surroundings while running, so you can stay safe. It is also important to remember that dissociation is not a way to ignore pain or injury, if you feel any pain or discomfort, it is important to stop and seek medical attention if necessary.
10- Practice associative thinking
Another approach is to practice associative thinking, which means paying attention to your body and how it feels during the run. This can include monitoring your heart rate, breathing rate, and how your legs and arms feel. This type of mindfulness can help you be less critical of yourself during a run or race. If you’re not feeling great at a certain point, instead of telling yourself the run is ruined, try to observe the feeling objectively and let it pass, rather than letting it affect the rest of your run. This approach can be helpful in both workouts and competitions
11- Concentrate on your own performance
When running, it’s important to focus on your own performance and not compare yourself to others. This is true not just during a race but also during your training. Comparing your pace, finish times, or mileage to others can negatively affect your mindset and how you feel after the run. Instead, focus on your own abilities and what you can control, which is your training. This can be difficult, but keeping in mind that you only control yourself can help.
12- Improve your running with heart rate monitoring
When starting to run, it can be helpful to use a heart rate monitor and GPS watch. This can help you track your workout time, mileage, and calories burned. It can also give you information on how much time you need to recover between workouts. This technique is more for intermediate and advanced runners.
13- Be open-minded
It’s important to approach running and racing with an open mind. Don’t go into a race with fixed expectations or limit yourself based on past experiences or perceptions. Instead, aim to push yourself as hard as you can and don’t count yourself out just because it’s your first race. While it’s important to be realistic and not overdo it, don’t let that stop you from trying your best. This is a crucial piece of advice for those doing their first half marathon or full marathon.