How to Start Running, Even If You Are Not Good at It
If you want to get into fitness, running is one of the easiest and cheapest activities. But how do you start running, especially if it’s really unrealistic? (I say that “running around the block, I double at the seams, I wonder if I will die”, the level is bad?)
Fortunately, the more you exercise, the easier it gets to run. As a long-time slow runner who worked on a three-mile program for months and had scores of last place finishers, here are a few hard-to-learn lessons I’ve learned along the way. …
Good shoes are essential
A nice, well-fitting pair of trainers is the only equipment you need. Everything else – hi-tech running clothes, fitness trackers, all kinds of sports equipment – are really just the icing on the cake.
When it comes to the right running shoes, expensive doesn’t always mean better . Many companies will try to convince you of the importance of knowing your gait and arch type. While these words sound very scientific and accurate, they actually have very little effect on predicting which shoe is best for you. The best shoes are those that you feel comfortable in , even if they are “not recommended” for your foot type.
In the lead-up to a pandemic, the best way to find the right shoes is to go to a running store to try out several different shoe models and see which is comfortable and comfortable. Unfortunately, this is no longer recommended these days, so the best thing to do if you have a pair of comfortable shoes is to keep wearing them.
If you don’t have a comfortable pair of shoes, you can do a virtual fitting . It’s not a perfect answer, but it’s still better than ordering a random pair of shoes and hoping for the best. Just be sure to ask about the exchange policy in case the pair you receive fails.
There are many trendy running clothes out there, but you don’t really need them . Just wear what you have that is comfortable to run in. Your jogging clothing can be an entry-level item from a discount store. It could also be a T-shirt and shorts you’ve had since college. They don’t have to be special, they just have to be comfortable.
A good sports bra works wonders
For many, a good sports bra is a must. Even if you have weightlifting, even if you’ve told yourself for years that you can’t run because of your physique, it is still possible to perform high-performance workouts like running comfortably – as long as you have the right sports bra.
As someone who has been wrestling with this problem for years, I have found that while it takes time, effort, trial and error, there are options. Personally, I swear by the Shock Absorber Active D + sports bra , which is available in sizes up to 40H and has got me more long runs and 5/10 km than I can count. I prefer the shock to the other popular option, the Enell , simply because the shock offers a wider range of sizes and a more personalized fit. However, Enell works wonders for a lot of people, as do a number of other high-impact sports bras designed for plus sizes.
Regardless of your physique, there is bound to be a convenient supportive therapy option. The trick is to take very careful measurements and research and experiment until you find what works for you. When in doubt, the A Bra That Fits subreddit is a really useful resource for sizing and finding recommendations for your specific needs.
Consistency is the key to success
When it comes to developing a running habit, consistency is key. Running is a high impact sport; your body needs to get used to it. This is why, even if you are in good shape, it will probably suck at first. It’s important to be consistent in your running and cut back on your mileage.
If you are a complete beginner, the Sofa to 5K program is a good place to start as it alternates between walking and jogging as you gradually build up your run. By the end – usually nine weeks later – you should be able to run 3 miles.
As someone who has always been a slow runner and had a lot of difficulties in the beginning, I would advise you to move slowly and focus on staying consistent. By the time you can comfortably run 3 miles, running will be easier, you will begin to really experience some of the good physical effects that all your fellow runners rave about. When it comes to getting into the habit of running, it’s good to be stubborn and methodical.
Know the signs of injury
A good long run will make you sore, but it’s important to understand the difference between normal pain and something more severe . Muscle soreness, pain that causes discomfort but does not cause pain, and discomfort that goes away while running is usually expected. If you have sharp, stabbing pain; an injury affecting your gait or pain that gets worse while running is usually a sign that you need to stop running and consult a doctor.
“One of the most important things newbies can do to avoid injury is build up slowly,” said Christie Aschwanden, author of Good to Go , in an email to Lifehacker. “Avoid increasing your mileage too quickly. A very rough rule of thumb is not to increase mileage more than 10 percent per week. ”
To avoid injury, it is important to be consistent and avoid overtraining. Running too fast is a good way to hurt yourself.
“Be sure to also give yourself time to rest,” says Ashwanden. “It’s great to run regularly, but give yourself at least one day of rest per week so your body can recover and recover.”
And if you do get hurt, it’s important to give yourself enough time to heal. As unpleasant as the feeling of being withdrawn from exercise is, it is better than spending months recovering from an injury that has been exacerbated by getting back to training too early.
So grab your running gear, come up with a daily routine, and before you know it, you’ll be one of those pesky runners talking about workout plans and endorphins. Welcome to the club. We are glad to see you.