Running is a very simple and most common exercise which is done by almost each and everyone. Though superficially it can look as a simple process but in reality it is a complicated one and it requires proper knowledge and gears without which a person can suffer severe injuries. A lot of times new runners start out their running "career" blindly. With all the information available, it can be difficult to know what is most important in running for beginners. Running is a fun, natural, healthy activity but it does take some knowledge and forethought to run without getting injured. Here's what you need to have in check before you get too far into your running career:

1. Set goals
   

   Set yourself easily achievable goals, daily and weekly. Each week, increase the amount of time you run and decrease the amount of time you walk. When you start out, you should be focused on time not intensity. Once you can run continuously for 30 minutes or so, you can start going faster.

2. Invest in a proper gear
   

   You don't have to buy the top of the range shoe, which could set you back several hundred rupees. However, it's important to ensure that your shoes will provide sufficient cushioning to protect your back and lower limbs from injury. The clothes are as important as the shoes. They should be light and sweat absorbing. Also, try to purchase a good sipper for your hydration needs.

3. Warm up and Stretching
   

   Always do a 5-15 minute warm-up walk before breaking into a run, followed by a warm-down stroll. Stretching routines are also great thing to follow. Both Warm Up and Stretching are vital for running.

4. Focus on breathing
   

   Use your breathing as your guide when running. You should be able to carry on a conversation while running and your breathing shouldn't be heavy. If you are running out of breath then slow down or walk.

5. Be regular
   

   Developing a reasonable schedule and sticking to it is vitally important for a new runner. You won't really benefit if you are irregular. However, don't run if you're unwell or if you are facing any kind of pain, as this might increase the time you'll take to recover.

6. Start Slow
   

   Don't run two days in a row for the first two months.  Give your muscles and tendons a chance to adapt to running.

7. Increase gradually
   

   Avoid drastic increases in time on your feet because that invites injury. If you ran a total of thirty minutes last week, don't increase this by more than ten minutes the following week. Be patient!

Read the entire article at How to Start Running?

Add This Entry To Your CureZone Favorites!