Running for Beginners

Experts strongly recommend choosing flat and even ground, Concrete and pavements are the single biggest causes of injuries for runners.

In addition, it is important to avoid slanted or uneven surfaces in the early stages of your program.

When you run, the foot hits the ground with a force, which is 3 times greater than your body weight. This is one of the main reasons why you should opt for flat even ground, instead of uneven bumpy surfaces. This will also help you to properly gear up for the hills.

You could also consider tracks and trails, This will lead to a less painful impact. The softer ground will also force you to keep a slower pace. Once your body has comfortably adapted to the flat grounds, you can then safely add Hill Running to your training program.

Before starting you must always make sure that you stretch and warm your muscles, tendons and ligaments to avoid painful injuries.

A good warm up routine will make the muscles more pliable and better able to cope with the demands of a hard training session.

The main purpose of a warm-up schedule is to increase the blood circulation in order to raise the body temperature along with the deep muscle temperature. This further heats up the muscles, ligaments and tendons, leading to an overall increase in performance levels.

Watch your nutritional habits carefully. Aspects that need attention include frequency and timing of your meals, along with the type and amount of food you take.

An individual who runs daily should eat every 3-5 hours. A gap of more than 5 hours between meals can actually cause drastic swings in your blood sugar level.

When planning your Nutrition regime, it is equally important to be careful about the time of your meal. Try to eat a bigger breakfast and lunch and a smaller dinner.

Fruits and vegetables should be on the top of your list, followed by legumes, lean meat, soy products, low fat milk products and the least amount of sweets and fats.

Skipping meals or skimping calories goes directly against the goal of training.

A treadmill will provide you with the power to control the length and intensity of your planned schedule.

Owing to their basic functionality, treadmills are very helpful for beginners. The action of the treadmill is intended to provide a moving carpet (belt) to run on. The belt spins around on a large wooden base and as you jump, the belt moves, providing feedback when landing.

Certain types of  Treadmill  also provide an automatic incline option; this will prepare you for hill running in the coming months. You can simply increase the incline of the machine to your chosen difficulty level.

A goal is the driving force behind any new activity; it plays a key role in your motivation. To make sure you are on the right path, set realistic, individualized goals. Remember, everyone is different and your goals have to be in line with your own capability.

Over 60% of beginners report injuries and discomfort caused by a sudden increase in the intensity and duration of their programme. Experts suggest that you start at a basic of about 30 minutes a day and follow this routine for around three weeks. Research shows that if you do not start slowly, there is a good chance that an injury will occur in your third month. As a beginner, you need to make sure you follow a training plan and do not increase your mileage by more than 3 miles in a single week.

Choosing the right kind of sports gear is essential prior to your first race. Choose clothing and shoes that are practical, not just fashionable.

Start with a good pair of shoes, a specialist  sports watch and sweat-friendly cool clothing, such as Lycra. Paying attention to the type of clothing at this stage can go a long way in ensuring you meet your set goal.

For specialist shoe advice read our Shoe Guide or alternatively to view what is possibly the best selection of sports and running shoes on the net click here