Running Tips For Beginners
Any Running tips for beginners and people who are still planning to start?
Everything needs a start, so get up early and get out of your bed, that’s the first thing you should do. Take the motivation out from your fellow friends. It is not like running only is the best way to stay fit, but being active in your day to day life. Present yourself in front of others to give and take the best from them. “Run miles and give Smiles”, should be your motive.
How To Prepare For Your First Run In Ten Steps
1. First, you have to set a goal, after setting the goal you have to start training for it sincerely and regularly.
2. Start your training 3 days a week and keep one-day long run, long run start with 3 to 4 km combination of walk-jog.
3. Once you get used to 3-4 kms, you can increase mileage. When you go for a long run don’t think about timing, try to cover the distance with less effort.
4. Go gradually with the training plan. When you start your training thrice a week, take alternate days rest.
5. Monitor hydration, drink at least 3 litres a day and maintain a healthy diet.
6. Go for a trial run to know where you are. If you are planning to go for a half marathon. Try 10kms first, it will help find out how much fit you are for the half marathon. If you find you are not fit a or marathon, increase the intensity of the training slightly.
7. Take proper recovery; keep a day as rest in a week and if you do high intensity work out on one day take easy on next day of training.
8. Do proper stretching before and after work out in order to avoid injury.
9. Take proper sleep. Sleep at least 6 hours in a day and keep discipline in life
10. On the D-day follow the target pace which was set in the training sessions. Don’t try anything new.
What not do!
- Don’t be over-enthusiastic, also listen to your coach/trainer
- Don’t push beyond your limit. Your health is your first priority.
- Pains to not take lightly– joint pains, cramps, pronation
- Do PRICE for joint pains and cramps
Also thought to inspire you further we will share the stories of these first-time runners and how they went from contemplation to their first run.
Jayna Gandhi is an investment professional and financial advisor with a passion to improve financial fitness of every one. Her first formal run was 5 kms at ILF&s 2017.
Vidusha Parashar is a mom to two kids and a nutritionist. She started running in Jun 2017 and completed her first 21 kms in Tata Mumbai Marathon, 2018.
Since childhood, I was more into sports and in school team and all. But then gradually left everything as then my priority was my career. I am a fitness freak but was not into running only used to walk every day. Whenever I used to see people running I used to wonder ‘ I wish I could run ‘. Then one day I was walking and one of my friends suddenly said come run with me. I joined in and I could run easily for 3 kms and I enjoyed the run. It’s then that I felt if I can get the training I can easily do 5 kms. I went on running on my own for a few months and then found out about Striders who train in my building and joined them. Within 3 months I could see the change in my body.
Dr. Shruti Jaiswal is a mom of a two-year-old and a Parenting Coach. Her first official run was a 5 kms run at Pinkathon, December 2017.
Jayna, Shruti, Vidusha or even Eby all started from somewhere and you can too. They are people of different calibres and from different walks of life but the one thing they have in common is persistence and the will to change. It doesn’t matter where your starting line is, or if your friend is better, running is a journey of your growth and the only competition is you :)!