Running for Beginners : tips and techniques

In the beginning, it always seems hard. But running isn't actually all that difficult as it looks like. 

Sure, you will have some questions and queries before you get ready and rush off, but they're a part of your whole running experience.

So have a look at these tips on how to start off your running in a synchronized and well-mannered fashion :

1. Get motivated :

• Each day that you invest in yourself, you are becoming more of what you want to be. By giving yourself permission to dream of new PRs or completing a 5k, you are making sure that there is hope in your life. 

• Instead of looking backwards to the good old days, you are assuring yourself that the best is yet to come.

• At the heart of the matter, the real changes are in how you think about yourself.

• By discovering your limitations and then overcoming them, you can learn to be your own hero. And that, for most of us, is the biggest change of all. 

2. Get your Running Gear :

Cotton will work just fine if you're just getting started, and then you can always get more high tech if you decide that you're going to keep on running.

• Shirt : Any old T-shirt will do when you're just getting started.
• Shorts : Running shorts are typically made of some type of synthetic material, come in slightly different lengths, and some have minor accessories like an internal pocket for cash and keys.
• Leggings : Once it gets cold, you can wear leggings (Lycra or polypro). Try them on and see what feels most comfortable to you.
• Rainy weather : For the rain or particularly cold weather, wear an outer shell. invest in a quality shell made of Gore-Tex or other breathable fabric if you intend to run in cooler weather or the rain.
• Socks : I recommend running or hiking socks. Cotton socks don't dry quickly and get abrasive when they get wet, which increases the risk of blisters.

• Treadmills : A treadmill ‘pulls’ the ground underneath your feet, and you don’t meet any wind resistance, which makes running somewhat easier. Many treadmills are padded, making them a good option if you’re carrying a few extra pounds or are injury-prone and want to decrease impact. To better simulate the effort of outdoor running, you can always set your treadmill at a one per cent incline. 

VIDEOS : TIPS ON RUNNING FOR BEGINNERS

3. Tips for Effective running : 

• Do not lean back while you run down a hill - When running downhill in order to gain speed, yet maintain control, lean slightly forward at the pelvis.

• Do not stop when you run uphill - During your workout, resist the temptation to stop running and walk up an incline. Walking up a hill takes more effort than to keep running at a slower pace.

• Do not run in place - Correct movements are the key to safe and fast running. Work on your running tecnique. Avoid running "on the place" jumping up and down, instead try to go forward. Make sure your feet do not hit the ground flat, slapping the course. Use the swing of your arms to help you go forward.

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