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Running Guide For New Runners

By Edited May 8, 2015 0 0

Top Running Tips
Running or Jogging brings down your average heart rate, increases your overall fitness, lowers that unwanted fat and increases muscle strenght, all of which improve your base fitness level and amongst other things, make you feel pretty good about yourself!

You don't need any elaborate training equipment or pricy fitness center subscription to get started with running, but there are several guidelines that you can follow to be sure you are both getting the most from your running as well as reducing your risk of long term injury.


Points To Consider Before You Begin Running?


When it comes to starting any new sport you should always consult a physician if you suffer from any underlying ailments which you feel could either be worsened by jogging or could cause you long term issues.


For anyone with long term weight problems, you should speak to your physician before you do anything else as running places a substantial amount or strain on vulnerable leg and hip joints which may already be fragile on an overweight person.


Trainers

Ensuring you have decent training shoes is a crucial part of jogging. Although the majority of people shouldn't have to spend a fortune advanced training shoes, you should take into account the following issues:


Ensure that your running footwear provide you with both padding and ankle joint support otherwise you increase the chance of impact injuries along the lines of stress fractures and joint and cartilige damage.


If you know you're flat footed or have collapsed arches then you probably are what is recognised as a 'pronator.' This is when the foot moves too much to the outer edge whilst you are jogging and is quite common in runners of all levels. If you're a pronator then it is not a problem at all, but you really should invest in a pair of 'stability shoes' which control the outward movement of your foot and lessen the stress to your knees and hips that jogging will cause.


Your First Jog

When you're just as a new jogger it is vital that you take it slowly initially until your body adjusts to your new training schedule. Failure to do so may possibly result in injury which will stop you from training.. Which is the last thing anyone would wish for!


Your first jog really should be more of a walk/shuffle/jog as you find out how your body adapts. Start with a decent warm up of ten minutes of fast walking and then try to jog at an even speed for say five minutes. After this five minutes of jogging, if you feeling breathless then slow down and walk for two minutes before increasing your speed again and joggign consistantly for another five minutes or so.

Maintain this sequence a few more times, before walking for ten mins as a cool off. The intention of this session is for you to find out your physical fitness level to help you gauge your next jog.


In future training sessions you will need to increase the time period of the jogging cycles as well as lowering the quantity of rest time between each jogging interval.


Running Style

Focusing on propper form is crucial when you are new to running as if you learn proper body posture and running form in the early stages then this saves adjust your technique it at a later stage. .


Decent jogging technique is vital as it allows you to run efficiently, and that means you can run for longer with considerably less effort. In addition, from a wellness perspective, if you keep up a good jogging style then you will lower the chance of running associated personal injury.


When you run, you ought to have a relatively straight back and be bending forward slightly from the waist without stooping. Usually, new runners have problems with this as they look down at the ground - If you look ahead rather than down then your whole body should effortlessly align itself in the most efficient way. Jogging bent over is not a good idea as you place a lot of strain on your lower spine.
Now looking at the actual running stride, you ought to move your legs in an almost cycling manner, ensuring you keep your feet relatively pointing in the direction you are jogging for the most efficient stride.


Although there is quite a bit to take into consideration when starting to jog, as time passes you will find that you cultivate an efficient jogging style that will make jogging a lot easier in the years to come.

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