How to start running from scratch

Contents:

• How to prepare for your first run
• Basics of proper running technique
• How to choose a training program for different running goals
• Mistakes beginner runners make and how to avoid them

How to prepare for your first run

Running is one of the most accessible types of physical activity that helps improve health, improve mood, and increase overall endurance. To ensure your first run is enjoyable, doesn't result in injury, and doesn't discourage you from running again, it's important to prepare properly. To do this, you need to choose the right shoes and clothing in advance, warm up, learn to breathe properly, and, ideally, have your health checked.

Shoes

Professional runners choose shoes with a special carbon plate or gel capsule built into the sole to improve athletic performance, increase the efficiency of each step, and reduce the strain on joints. But such shoes are usually not cheap. You don't have to spend your entire salary on professional shoes; you can run in what you have, as long as your foot is well supported and the sole is soft and springy. Over time, you can buy special sneakers.

Clothing

Clothing should provide comfort when moving and be suitable for weather conditions.

• In summer, it is better to run in a light T-shirt and shorts made of synthetic materials that wick away moisture well and dry quickly.
• During the off-season, it is worth keeping your clothing layered: wear thermal underwear to keep warm, a light sweater, thin leggings or trousers, and a windbreaker.
• In winter, it makes sense to wear insulated running pants and windproof outerwear.

Warm-up

Warm-up is a key stage in preparation for a run, it helps warm up the muscles, prepares the body for stress and reduces the risk of injury. The warm-up should take 5-10 minutes and include dynamic exercises and stretching.
You can start with light walking or slow jogging in place for 2-3 minutes, and then do shoulder and arm rotations. After that, you should move on to bends and turns of the body to improve flexibility. Adding forward lunges and alternating leg kicks will thoroughly warm up your thigh muscles and prepare your joints for active movement. Finishing your warm-up with calf raises and light jumping jacks is recommended to prepare your feet and ankles for impact.

Breathing

The main principle is to breathe rhythmically, synchronizing your breathing with your steps: inhale for two steps, exhale for the next two or three steps. This approach helps distribute the load evenly and avoid side pain, which is why many people give up running.
It is optimal to inhale through your nose and exhale through your mouth. If the pace becomes intense, you can breathe only through your mouth to ensure sufficient oxygen intake.
In addition, it is important to breathe with your diaphragm, that is, try to take deeper breaths, inflating your stomach. It is better to practice this breathing technique beforehand, in a calm environment, so that you can then use it naturally during your run.

Preparation

Running increases the load on your heart and joints, so it is best to check their condition before starting your workout. It is especially important to consult a specialist if you are experiencing discomfort in the chest, spine, knees, or if you have any chronic illnesses.
You can have your health checked routinely by a general practitioner; if necessary, he or she will refer you to specialized specialists and recommend additional examinations.

Basics of Proper Running Technique

At the beginning of running, if after training you do not experience pain or discomfort in your muscles, you can not pay too much attention to technique and run naturally. But to achieve progress in training, it is important to take into account several features.

• The foot should be placed under the center of gravity: you can mentally draw a line from the navel to the floor and try to land your foot exactly there.
• When running slowly over long distances, the foot should be placed on the heel. This will allow you to spend a little less energy on each step.
• A person running correctly looks a bit like the Leaning Tower of Pisa: the body is constantly leaning forward slightly.
• The axis of the spine should remain straight, without slouching or throwing back the neck.
• It is important to move the arms forward in antiphase, that is, the left arm moves synchronously with the right leg, and the right arm with the left leg. At the same time, you should ensure that your fists do not clench and your shoulders do not rise to your ears.

It is important for beginners to monitor their heart rate and not run at Running at maximum speeds will only harm your health and quickly discourage you from running due to constant fatigue. The optimal load can be determined by "conversational pace"—that is, the runner should be able to comfortably talk, and their breathing should not stop mid-sentence.

How to Choose a Training Program for Different Running Goals

People start running for various reasons: to lose weight, improve physical endurance, maintain health, and prepare for running competitions. It is the goal that determines the approach, load, and frequency of training.

For weight loss

For people who want to lose weight, it is important to burn more kilocalories per day than they consume with food. Jogging is a great way to burn off excess calories. Long runs (at least 40-50 minutes) at a comfortable pace or brisk walking are suitable for weight loss. You can gradually add intervals: alternate 1-2 minutes of fast running with 2-3 minutes of walking; this type of exercise accelerates fat burning.

To improve physical endurance

In this case, moderate regular training is suitable, the duration and intensity of which should be gradually increased. You can start with jogging at a moderate pace, lasting 20-30 minutes, 2-3 times a week. Gradually, you should increase the running time to 40-60 minutes, maintaining a steady pace at which a person can talk without becoming very short of breath.
To make the process more effective, you can alternate three types of training:

• Long training lasting at least one hour. 80% of the time you should run at a low heart rate (up to 140-150 beats per minute).
• Recovery training - running at a leisurely pace (heart rate up to 140 beats per minute) for 30-50 minutes.
• Interval training - alternating short segments of active running at a high heart rate (about 175 beats per minute) with recovery periods, during which the heart rate drops to 120-140 beats per minute.

For general

Health

The World Health Organization recommends at least 150 minutes of physical activity per week. This strengthens the cardiovascular system, maintains muscle tone, and has an overall positive effect on health. To achieve this goal, you can run for 50 minutes 3 times a week or 20-30 minutes daily at a comfortable pace, without aiming for high speeds and long distances. Running in this mode will become a simple and effective basis for a healthy lifestyle.

To participate in the race

To prepare for running starts, you need to create a competent training plan that will include long runs to develop endurance, interval training to increase speed, and strength exercises to strengthen muscles. It's important to consider your current fitness level, goals, and time remaining until the start. It's impossible for a beginner to take all the nuances into account. For this, it's best to consult a professional trainer: they can help develop a personalized program, adjust your running technique, monitor your progress, and provide recovery recommendations.

Mistakes Beginner Runners Make and How to Avoid Them

One ​​common mistake beginners make is focusing too much on running technique, which often leads to them repeatedly postponing their first workout out of fear of doing something wrong. In fact, technique is an important aspect, but it doesn't necessarily need to be perfected right away. The main thing is to just get moving: go for a run at a comfortable pace, listen to your body and gradually adjust your technique.
At the beginning of training, many runners make mistakes that can lead to discomfort, loss of motivation and even serious injuries.

Quick start

Beginners often start running too fast, which is why they soon get tired and overload the body, so they don’t want to go for a run next time.
How to avoid.Start at a comfortable pace at which you can calmly talk. You can gradually increase the speed, but only when you feel ready.

Long Distances

Trying to run too long a distance at once can lead to fatigue, muscle pain, and injury. The body does not have time to adapt to the new load, and instead of enjoying the workout, a person risks experiencing discomfort and losing motivation.
How to avoid.It is better to run a little at a time, but regularly, for example, 2-3 times a week for 20-30 minutes. It is better to increase the distance by 10% once every three weeks: for example, if a person can easily run 2 km, then after three weeks it makes sense to try running 2.2 km and gradually increase the distance.

Lack of recovery

Frequent jogging without proper rest exhausts the body and increases the likelihood of injury.
How to avoid.Include in your schedule not only jogging, but also days of rest or light activity so that the muscles have time to recover.