Starting Right in Running: Essential Tips for New Runners

Starting in the right place is crucial. For a healthy and enjoyable running life, we need to pay attention to various aspects, from choosing the right shoes to proper nutrition. Reflecting on the mistakes I made when I first started running, I would like to offer some advice to new runners.

Always Run with Running Shoes Designed for Running

Running shoes have many features designed specifically for running, from cushioning to lacing. Unless you are extraordinarily talented in running, running with the wrong shoes can quickly wear out your feet, bones, and especially your joints, such as your knees.

View running shoes not as an accessory that complements your outfit, but as an investment in your health.

Choose Flat Routes in the Beginning

Running uphill requires resisting gravity, while running downhill requires slowing down to avoid getting carried away by gravity. Both strain muscle fibers in different ways and require proper running technique. Managing your heart rate and breathing becomes much more difficult when running uphill.

Therefore, avoid hilly routes in the beginning. If you have no other choice, walk up long hills. Don’t feel embarrassed to walk even downhill until your running technique improves.

Do Not Run on an Empty Stomach

Running continuously for 20 minutes at a speed of 8 km/h can burn an additional 150 to 200 calories depending on your weight, equivalent to a banana and one or two tangerines. Don’t overeat just because you plan to run, but also don’t run on an empty stomach.

If you plan to run after breakfast or lunch, give your body at least 2 to 3 hours for digestion. Consume a small snack like a medium-sized banana no later than 45 minutes before running.

Do Simple Warm-Up Exercises Before Running

The purpose of warm-up exercises is to slightly increase your heart rate, activate your muscles and joints, raise your body temperature, and prepare your body for running.

Aim to Run Continuously for a Set Time or Distance, Not Speed

The goal is to get your body accustomed to running and to improve your endurance. Therefore, start with mixed workouts that include a few minutes of running interspersed with brisk walking. Your first goal should be to gradually turn these short runs into a continuous 20-minute run.

Focus on Your Running Technique from the Start

To maintain a healthy running life, it’s important to run with proper technique, which will develop over time. Initially, prioritize running with an upright posture, minimizing bouncing, and jumping upward.

Do Not Stop Suddenly After Running; Continue Lightly Jogging or Walking

Stopping suddenly after running can cause blood to pool in your legs and insufficient blood flow to the brain. Continue walking until your heart rate and breathing normalize.

Rest Well

Improvement happens during rest, not while running! Remove obstacles to deep, uninterrupted sleep. Eat well and ensure you are consuming enough water. Regularly stretch your muscles. Don’t hesitate to use foam rollers for self-massage; you’ll find it very relaxing.

Listen to Your Body

Pay attention to bone, muscle, and joint pain. Mild aches can sometimes be part of the growth process. However, if these aches persist and turn into pain, slow down or stop. Rest if necessary. Don’t be afraid to run, but be cautious.

Get the Green Light from Your Doctor

Those with health issues such as obesity, smoking habits, heart conditions, high blood pressure, high cholesterol, diabetes, or back or knee pain should get approval from their doctor before starting to run. Those over 40, like myself, should undergo a health check-up that includes the cardiovascular system and get clearance from their doctor, even if they don’t have any health complaints. Unfortunately, the years take their toll on us, even if we don’t realize it.

Lastly

Regardless of what others say, don’t follow any advice that doesn’t make you feel good or doesn’t make sense to you until you are convinced!