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Running for Beginners – The Surest Way to a Healthy Lifestyle

In this article, I’ll show you “Running for Beginners – The Surest Way to a Healthy Lifestyle“. Running for beginners is a challenge that needs to be started right so that in the future it will become a permanent part of lifestyle. How to begin? How do you do this? Come and study it with us.

For the most part, people who want to make running part of their lives fail at the beginning of the road for one simple reason to pay attention to.

The reason is that their great wish collides head-on with the poor physical fitness they are currently in, and from here to the despair of frustration, the road is very short.

In order to make running a lifestyle, it should be done in the right way by an organized program of running for beginners which we will discuss later.

It must be a professional program whose progress is gradual while maintaining health and preventing injuries.

Running for Beginners – The Surest Way to a Healthy Lifestyle

Running for Beginners - The Surest Way to a Healthy Lifestyle

How to Begin?

There are some very important things before you even start a program.

Health Condition

Before starting, make sure that we are healthy and do not carry any illnesses or injuries. Visit the doctor and tell him about our intention to start running training, in order to get permission from him to start the program and the activity.

Change Lifestyle

Diet:

Proper and healthy nutrition is a very important part and should be combined with physical activity in general and running in particular. Go to a healthy and orderly diet and make it a part of your lifestyle.

Try using articles with reliable sources, and even professional help, so that you know exactly what to include in your daily nutritional menu.

In principle, all foods that include proteins, carbohydrates, fats, vitamins and minerals should be included in the menu. Increase the intake of proteins that help build muscle after exertion.

Changing Unhealthy Habits:

Unfortunately, it is not our fault that unhealthy habits, such as smoking, food intake rich in dangerous fats, excessive consumption of sugar , salt, and more are drawn from the nearby environment .

All of these increase the risk of cardiovascular disease. It’s time to give up all these things. If this is difficult, do it step by step.

Gradually

One of the secrets to success When we want to adapt ourselves to a new lifestyle of running, it progresses progressively.

If you think that within a week or two you will become a fitness runner, so you have a mistake. Achievement is guaranteed only gradually.

Running for beginners may be an unpleasant experience accompanied by injuries, if the program is not implemented gradually and safely.

But do not worry, although at the moment your fitness and stamina are low, you’ll notice how fast you are going the moment you start training.

What are the Health Benefits of Running?

  • Significant improvement in cardiovascular endurance.
  • Strengthens muscles and not just leg muscles.
  • Weight loss and maintaining proper weight.
  • Increased burning of excess calories and fat that help in weight loss.
  • Increased body metabolism.
  • Ease in carrying out our daily tasks and tasks.
  • Improving the state of health and preventing cardiovascular disease.
  • A new quality of life and an increase in good spirits.
  • Significant relief until recovery from stress and anxiety.
  • Lowering and balancing blood sugar levels.

What should I get?

Wear a pair of high-quality shoes suitable for running, comfortable shoes with shock absorbers that soften shock absorption in the feet and knees.

Equipped with sports clothing suitable for the weather of the season, it is preferable to wear sweaty clothes, but there is no real need at the beginning.

We recommend that you have a heart rate monitor to monitor your heart rate in an effort and check your progress over time.

It is very important not to spare the choice of shoes, since they are a very important means of success, perseverance and prevention of injuries.

Example of a Beginner’s Running Workout

Week # 1

3 exercises spread over the week in equal increments:

  • Warm up is a 10-minute walk.
  • Jogging for one minute.
  • Walking at moderate pace for 2 minutes.

7 repetitions until the completion of 20 minutes of training.

Week # 2

3 exercises spread over the week in equal increments:

  • Warm up is a 10-minute walk.
  • Jogging for 5 minutes.
  • Walking at moderate pace for 2 minutes.

6 repetitions until the completion of 20 minutes of training.

Week # 3

3 exercises spread over the week in equal increments:

  • Warm up is a 10-minute walk.
  • Running 250 meters.
  • Walking 250 meters.
  • Running 400 meters.
  • Walking 400 meters.

Repeat the same round again.

Week # 4

3 exercises spread over the week in equal increments:

  • Warm up is a 10-minute walk.
  • Running for 350 meters.
  • Walking 200 meters.
  • Running 700 meters.
  • Walking 450 meters.
  • Running for 350 meters.
  • Walking 200 meters.
  • Running 400 meters.

A 10 minute walk for relaxation.

Week # 5

3 exercises spread over the week in equal increments:

  • Warm up is a 10-minute walk.
  • Running 2 miles.
  • Walking 900 meters.
  • Running 1 mile.
  • Walking 900 meters.
  • Running 1 mile.

Easy 10 minute walk for relaxation.

Pay Attention:

This practice of running for beginners is an example only and does not replace the personal running training program for each trainee, which is built and adapted especially for the trainee by a professional who knows him and his limitations if any.

Important points to be taken care of:

Before starting your training, contact your family doctor for permission to practice running and exercising.

If you can run on grassy place, do this to avoid as many shocks as possible at the start, at least in the beginning.

Do not run more than three times a week in the first few weeks of exercise. Remember, progress gradually will result in better and faster results while avoiding unnecessary injuries that will lead to disabling.

Keep quality running shoes even if they are more expensive, in order to stop the shocks in your feet, knees, and back.

Keep running three times a week without long interruptions.

If you feel ill during or after the run, immediately stop running and contact your doctor for advice and clarification.

Please do share your ideas about this guide “Running for Beginners – The Surest Way to a Healthy Lifestyle” in the comment box below!

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Zubair Ashraf

Blogger, Web Developer, Frontend Designer, Freelancer, Graphics Designer, University Student, Founder of "Easy Hacks For You"… and more of that shortly! Love to read & try new things and help people!

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