Health & Fitness

Running and You: Tips For A First-time Runner

Advice on your first run

Running is one of the most popular fitness activities, with good reason. Not only it can be very beneficial for your health, with even meditative features, but it is also so one of the simplest activities to start. Literally, all you have to do is to open the door and start running, and that’s it. Of course, as anyone who’ve ever run a mile could tell, simple is not always easy. Most of the potential runners gave up in the first few weeks, intimidated by the seemingly heavy toll that running puts on the body and mind. If you want to start running but you don’t know no how to start, this article will try to help you.

Start Small

If you don’t want to get disappointed in yourself, try not to put up unrealistic goals. Your first attempts at running will hit you really hard, your body and your resolve equally. After a few weeks, you will get used to this kind of exercise and everything will go easier. During those few weeks, it’s more important that you spend time on your feet rather than achieving a result. Try to alternate between walking and running, with just a few minutes of running intervals, then increase the running duration as you progress. 

Good Shoes

In running, shoes are your only required prop, therefore the quality of your shoes is directly proportional to the quality of your running. Choosing the right pair of running sneakers will make you run more comfortable and diminish the risk of injury. The majority of stores specialized for running equipment will have you walking so they can analyze your walking manner in order to determine which sneakers suit you best.  

Monitor Your Progress

The best way to stay motivated is to keep track of your progress and realize how much you have advanced. There are various applications that will record your every run and keep a track of your route, distance, and pace. That way you can see for yourself how much you have grown. The majority of apps will allow you to take notes about your running patterns. 

Mind Your Undergarment

As you already know, running is a pretty sweaty activity. Therefore, a lot of running equipment comes with quick-dry and moisture-wicking properties. The far least comfortable place to get drenched during the run is the nether region. In order to prevent that it would be smart to buy several sets of quick-dry undergarments. The same goes for socks. The cotton is very comfortable but it is also very prone to soaking up, so we recommend a synthetic, moisture-wicking material. 

Rest after Running

If you want to get stronger and fitter, think of the rest as a part of your training. Many people neglect the rest and try to force through, which usually ends up in injury, or at least significantly lower levels of energy and motivation. Do not ignore your injuries, but try and visit an expert. There are physiotherapist ordinations specialized for injuries caused by running, such as Movement 101.  A beginner’s measure is 2 or 3 days per week of running and plenty of rest in between. Rest doesn’t have to be passive, though. Some moderate activities are good to keep your circulation up.  

Active Post Workout

The biggest mistake you can make after you finished a challenging run is to crumble down and not move for the rest of the day. You can say your legs goodbye for the next couple of days. The best course of action after a hard run is to keep the blood flowing by doing mild exercises, such as walking, gentle stretching, foam rolling and so on. 

Fuel Yourself Up

Finding the right combination of nutrients can really make wonders for your form. Munching a quality meal before and after the run will help you energize and recover. Just try not to experiment with your food before the run, or else you will probably end up wishing you didn’t do that. Just stick to your favorite combination of carbs protein and fat and you’ll have enough energy even for the major challenges.

Proper Exercise

For the best results in running, you should also combine it with form and strength training. Strengthening your legs and the hip area will give you a sturdy foundation for the long-distance run. Surprisingly enough, stretching before the race is not a good thing. Not only it doesn’t prevent injuries, but it might also negatively impact your performance. Instead of stretching you should do a set of bodyweight movements to get your body relaxed.      


Running is quite a popular activity because it is very simple to start with. It is also an activity with a high percentage of quitters in the first stage. It is crucial not to overestimate yourself when starting to run. Progress is usually way less visible than failure, so keep the track of your exercise for an occasional boost of motivation. If you play it smart, you will come a long way, pun intended.  

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