Information about Running Tips for Beginners. With the weather improving this time of year, a lot of people consider running for weight loss. However, the question comes up about how to start running for beginners.
I’ve done my fair share of running on and off throughout the years and am considering once again adding it to my cardio repertoire. What I’ve compiled below is an overview of a running program for beginners including the health benefits of running, common running injuries, running techniques, and how to use running for weight loss.
Health Benefits of Running
It should come as no surprise that running is an excellent way to lose weight. It’s a cardiovascular exercise that can burn around 100 calories per mile (depending on intensity and level of fitness). However, the other health benefits of running are just as important.
Because it’s a cardiovascular activity, running improves the strength of your heart and helps to lower blood pressure. Additionally, studies have shown that running slows the overall aging process.
Older runners remain healthier than non-runners, have fewer disabilities, and have fewer heart problems. Finally, running has psychological benefits. It’s great for stress relief and should help to reduce anxiety. Here you know about mesothelioma.
Common Running Injuries – Running Tips for Beginners
One of the knocks on running is that there are injury risks. This is not entirely unfounded as common running injuries include runners knee, Achilles tendinitis, plantar fasciitis, shin splints, and stress fractures. However, most of these injuries can be prevented by not pushing yourself too hard, too fast.
Simple things like developing proper form, trying to limit the amount of running on hard surfaces (roads/sidewalks), wearing good running shoes, and allowing adequate recovery goes a long way toward eliminating these common running injuries.
How to Start Running for Beginners – Running Tips for Beginners
Running might seem as simple as putting one foot in front of the other but in reality, the proper form includes a lot more technique. Running workouts actually begin at home with proper attire, a good pre-run diet, mental preparation, and of course full body warm-ups.
When it comes to running form, you need to focus on posture, head and eyes, shoulders, arms and hands, stride length, and foot plant. Ideally, you want to stand up straight, focus straight ahead, keep your upper body relaxed, bend your elbows at 90 degrees with slightly unclenched fists, avoid overstriding, and try to land mid-foot. Finally, running workouts don’t end when you stop your run.
You also need to perform a proper cool-down and stretching routine, focus on post-run diet. And allow adequate recovery time before your next run. These types of running tips for beginners are discussed in more detail in The Runners Blueprint. One great tip is about the run/walk method that helps boost endurance and reduces the likelihood of injuries.
Running for Weight Loss
Now that you have a better sense of how involved running can be, it’s time to discuss running for weight loss. As I mentioned, you’ll definitely burn calories by running. However, there are a variety of different ways to run, some of which provide for greater calorie burn.
You can perform an easy run, long distance slow run, tempo run, hill run, or interval training. Obviously the longer you run, the more calories you’ll burn. The more intense you run, the more calories you’ll burn.
However, there’s an inverse relationship between these two since you can’t perform the high-intensity exercise for extremely long time periods. That’s why it’s good to mix and match these strategies together on different days.
I’ve discussed things like HIIT and Fartlek in further detail in other posts. Obviously, there are other components to weight loss besides running. You can download this free guide to learn more about these components as well as running for weight loss.
Running Program for Beginners
As you can tell, running can be highly beneficial. While running for weight loss is a common goal, you can also derive other health benefits of running. Additionally, don’t let common running injuries scare you away as proper form and adequate recovery should limit potential problems.
Finally, the best advice I can give on how to start running for beginners is to simply step outside and give it a try. Who knows, you might just like it.