Racing events vary in distance from 5Ks to half or full marathons and even ultramarathons lasting miles or more. The vast majority of people enter races not to win or even come close , but to set a personal goal and achieve it. Many former couch potatoes have become hooked on the sport after training for their first road race.
For those who love to enjoy scenery and peaceful surroundings while exercising, trail running is a great option. Trail running usually takes place on hiking trails of varying terrain, from deserts to mountains. Trail runners may find themselves sidestepping roots, climbing over logs, running through streams, or traversing up steep hills.
Track events include shorter distance races such as the yard dash, , , and meter sprints, hurdles, and others. Training to run track often includes doing more targeted speed work and less endurance running outdoors. You can also compete in races. Track races can be as short as 55 meters indoor tracks and as long as 25 laps on an outdoor track 10, meters.
Some road and trail runners like running on a track occasionally for safety and convenience. The track is also a great place for runners who are training for races to work on targeted speed workouts once you're ready to pick up the pace.
Try an interval session on your local community or high school track. Here are some tips to get you started off on the right foot. While your doctor will most likely support a new exercise habit, he or she may offer some advice and precautions. Also, if you've had an injury, if you take medication, or if you manage a medical condition, ask if there are special guidelines you should follow. For example, people with diabetes may want to carry a snack. Wear a pair of running shoes that fit comfortably and are the right type of shoes for your foot and running style.
Visit a specialty running store to get fitted for the best shoes for you. While you are there, you might want to check out technical gear such as running shorts, tops, or tights that are made out of lightweight wicking fibers.
While these garments aren't necessary for running, they help you to stay dry and comfortable when you work out. Take measured steps to keep your body safe and free from injury. First, also do a warm-up before you start running. Walk or do an easy jog for 5 to 10 minutes, before increasing your intensity.
You might also add warm-up exercises such as dynamic stretches or running drills. Then make sure you follow running safety advice , such as going against traffic when running on roads. You should also always remember to carry an ID when you head out for a run so that you can be identified quickly in the unlikely event of an accident. You can start your running program by combining your runs with intervals of walking.
For many new runners, this is the easiest way to build endurance with less stress on the joints and a manageable intensity level. Simply start with one minute of running and one minute of walking, and then try to increase the running intervals. As you become more comfortable, make the switch to all running. Your running workouts might be challenging in the beginning, but they shouldn't be so hard that you never want to run again.
During each workout, keep a comfortable, conversational pace. If you're running alone, try talking to yourself. Breathe in through your nose and mouth so you can get the most amount of oxygen.
Try doing deep belly breathing to avoid side stitches or cramps. After each run, cool down by doing some easy jogging or walking. Some gentle stretching after will help you avoid tight muscles. Aim for consistency in your new running program rather than speed or distance. Establish a weekly running schedule to get into a regular running habit. Running is a natural movement, but that doesn't mean that you can't improve certain aspects of your running form to improve your experience.
Proper running form can help you become a more efficient runner. You can learn to conserve energy, improve your pace, run longer distances, and reduce your risk of injury by paying attention to and tweaking different elements of your running mechanics. There are a few basic form rules to follow. Keep your posture upright.
Your head should be lifted, your back should feel long and tall, and shoulders level but relaxed. Maintain a neutral pelvis. Make sure you're not leaning forward or back at your waist which some runners do as they get tired. As you run longer distances, be especially mindful of your shoulder placement.
They may start to hunch over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing. It helps to look ahead. Focus your eyes on the ground about 10 to 20 feet in front of you. Your arms should swing naturally back and forth from the shoulder joint rather than your elbow joint. There should be a degree bend at the elbow. In the proper position, your hand should almost graze your hip as it moves back and forth.
Your hands should stay as relaxed as possible. You can gently cup your hands or simply let them relax, Just don't clench them into fists because it can lead to tension in your arms, shoulders, and neck. The way that your foot hits the pavement is called your footstrike. There are different ways that your foot may approach the road.
You might land on your heel, in the middle of your foot, or on the toes or forefoot front of the foot. You may notice that you are a toe runner or a heel-striker. If you land on your toes, you are a toe runner and you may experience tight calves as a result. Keep a diary of your runs.
Note down each run, including your route, distance, time, weather conditions and how you felt. That way, whenever your motivation is flagging, you can look back and be encouraged by how much you have improved. Keep your running interesting by adding variety. Running the same route over and over again can become boring. Vary your distances, pace and routes.
Use realbuzz's route planner to find, record and share your favourite running routes. A running club is the perfect way to commit to running regularly. Most clubs have running groups for different levels, including beginners. Watch this video to see how Laura went from fitness phobe to keen runner with the Couch to 5K programme. Page last reviewed: 13 June Next review due: 13 June Running for beginners - Exercise Secondary navigation How much exercise? Benefits of exercise Why we should sit less Physical activity guidelines: children under 5s Physical activity guidelines: children and young people Physical activity guidelines: adults Physical activity guidelines: older adults Exercise as you get older.
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Develop and improve products. List of Partners vendors. If you've never run before or you've had a long break from running, it can feel intimidating to get out there and hit the pavement. If you haven't recently had a physical, get medical clearance from your doctor before you start running. If you have had any previous injuries or issues, make sure your doctor is aware of them, and ask if he or she has any suggestions on how to prevent a recurrence.
Visit a specialty running store to get expert advice on buying the right running shoes. An expert at the store will look at your feet, watch you run, and make recommendations based on your foot type and running style. Running in worn-out running shoes can also lead to injury. You should replace them every to miles. As your endurance improves and you start running longer, you may want to invest in some technical fabric running clothes and other basic running gear , such as a running belt, good running socks, and a running hat.
Some runners also like to have a running watch to track their times and distances. Of course, some runners find walk breaks to be so beneficial that they continue taking them even as their endurance and fitness improves. The fourth week, stay at 4 times, but increase to minutes. Do this step very gradually, just a little more each time. You want to warm up by walking for 10 minutes. Repeat these intervals for minutes, then do a minute walking cool down.
Do this step for two weeks, or longer if you like. Step 3: Lengthen the running. Continue to exercise 4 times per week. Increase your running to 1 minute 30 seconds, with an equal walking running, walking for 15 minutes. Do this a couple times or more, then increase running to two minutes, with walking for 1 minute. Do this a few times or more, then increase to running , walking 30 seconds to a minute.
You should stay in this step for weeks or more. Step 4: Follow the Rule of 9. The first 9 running workouts can be difficult, but after that, it almost always gets better and more enjoyable. After the 9, try running with only infrequent walk breaks. Step 5: Take your running to new levels. First of all, celebrate! In fact, feel free to keep doing walk breaks as you work on your running endurance.
Some runners have been known to do a marathon with walk breaks, running 10 minutes and walking 1 minute. In this step, you want to continue taking your running to new levels.
There are a number of ways to do this:. The Benefits of Running Why should you even consider doing this program or running at all? There are other ways to get healthy, of course, including dozens of other types of exercises.
But running is one great way.
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