If you have already decided to start training for marathons or other events, this means that you have to begin with a plan. Also, you need to devise your training plans and sort out your exercise routines to kick off the initial step of becoming a runner.
If you have signed up for the biggest race or marathon of your lifetime, then you should begin planning your training before running. Either way, it can help you attain a productive life.
As you put together your running segments to your walks, a sense of enjoyment and happiness may occur. With the right pacing and technique of run-walk-run, did you know that you can develop your training?
Plus, you won’t experience any fatigue or pain while doing so. So, here are some of the highlights on the top 10 steps to begin your running journey.
10 STEPS TO BEGIN RUNNING
Slowly Increasing Walks
First and foremost, you need to change your gentle walks to a 30-minute walk gradually. You can perform this every single day or every other day.
Add 5 To 10 Seconds Of Running
The next thing you have to do is to put an additional 5 to 10 seconds of running. You can do this every day for 1 to 2 minutes.
If you want to work out daily, consider walking on the days between your runs and walks. You can also do as you run with treadmill. Also, you may use it as your resting period.
If you can handle everything after four sessions, you may elevate your running segments to five more seconds every week. Gradually decrease the period every week when you become comfortable with running for 30 seconds and walking for 60 seconds.
Try to Execute Your Run-Walk Sessions Consistently
It is crucial for you to maintain your run-walk routines every other day. While it is very tempting to head out and sprint as fast as you can, you need to start slowly.
You will run lower, prevent injuries, and feel stronger if you begin adding short periods of running to your walks.
Then, you can also boost your time for running. You can start by an additional one minute of runs every four minutes of walk. Slowly increase your time for running, so you can run twice the time that you allot for running.
If Running Injuries Happen, Do Not Hesitate to Stop
Often, you may encounter injuries, especially if you have not found the right pair of running shoes. If ever you experience any inflammation, pain, and loss of function in your legs and feet, you need to stop running as soon as possible.
With the right posture and movements, you can decrease the risk of developing injuries in running and walking.
Avoid Eating or Drinking Too Much Before Your Runs
Take note that you do not have to drink or eat more than the normal before a run. You may consider eating at least 100 calories of carbohydrates after a strenuous sprint. It will help you speed up the recovery of your muscles to energize you for your next run.
Maintain A Conversation While Running And Walking
You need to gradually walk and run so you can still have a normal conversation. If you are too exhausted to talk, you have gone overboard.
Slow Down on Hot Days
When the day becomes hot and humid, you must slow down and maintain your walks. On hot days, you need to run for 15 seconds and walk for 30 seconds.
Enjoy Your Runs
You need to find some ways that you make your runs thrilling and enjoyable. Do not worry! When you start running, it can help improve your mind, body, and spirit.
Running is probably one of the most efficient ways to score a healthy mind, heart, and body. So, you need to know the ten steps to get started with your daily runs. Whether you are a newbie or you have just finished a 5K run, you need to prepare for your runs.
Also, you need to back yourself up with the right steps to prevent injuries and to improve your sprints. No worries, we are here to help you with every step!
About the author
Emily Carter is an American competitive athlete who is always trying to push herself to the limit. She is also the founder of GoAheadRunner, where her associates blog contain articles to provide everything a runner needs, whether you are a seasoned pro or an absolute beginner.
As a certified holistic life coach, Emily also has 3 years of experience as a power running instructor and holds a degree in sport science. She loves bringing what she knows and learns to the community and hopes to help everyone to the road to happiness.