If you're thinking about taking up running, congratulations! You've chosen a sport that is accessible, affordable, and full of benefits for both your body and mind. However, like any new activity, it's important to start off on the right foot (and with the right shoes)
In this first article, we’ll explore the essential steps to get started in the world of urban running, avoid common pitfalls, and most importantly, stay motivated. This guide is simple, perfect for beginners, and will lay the groundwork for future blogs where we’ll delve deeper into key aspects of this exciting sport
The 6 Pillars for Starting Running Successfully
Based on my nearly 15 years of experience as a runner, I have identified six fundamental aspects for any beginner. Let’s explore them step by step
1. Basic Gear: The First Step to Enjoying Running
Running may seem simple: all you need are shoes and comfortable clothing. However, choosing the right gear is essential to ensure you enjoy every run.
- Shoes: Your Most Important Friend
Shoes are the foundation of everything. While we’ll dive deeper into choosing the ideal pair in future blogs, starting with a standard pair of running shoes is enough for now. Over time, you’ll understand if you need footwear for pronation, supination, or neutral stride.
- Technical and Breathable Clothing
Don't underestimate the importance of wearing lightweight, breathable clothing. In colder seasons, consider adding a windbreaker or a thermal shirt specifically designed for runners.
- The Right Socks
Socks are key to preventing blisters and chafing, and protecting your feet, which are your main tool. Be sure to choose comfortable, technical materials designed for athletes
Socks are key to preventing blisters and chafing, and protecting your feet, which are your main tool. Be sure to choose comfortable, technical materials designed for athletes.
2. Planning: Progress Step by Step
One of the most common mistakes among beginners is trying to progress too quickly, which only leads to frustration and giving up on the sport. Here are two effective methods to start running progressively
Alternating Walking with Running:
- Start with intervals: 2 minutes of walking + 2 minutes of easy jogging, for 20-30 minutes.
- Gradually increase the jogging time and reduce the walking time week by week until you reach 25 minutes of continuous running.
Continuous Running:
- Start by running gently for 10 minutes.
- Increase by 5 minutes each week until you reach 25 minutes of continuous running.
Both options are valid, but remember: listen to your body and don't rush.
3. Warm-up and Stretching: The Great Forgotten
Did you know that many runners skip warming up and stretching? This is a serious mistake that can lead to injuries.
- Before Running Spend 5-10 minutes on ankle, knee, and shoulder rotations, along with a light jog.
- After Running Relax the muscles with stretches focused on the calves, hamstrings, and quadriceps.
4. Hydration: A Key Aspect for Your Performance
Stay hydrated before, during, and after running. If you run for more than 20 minutes, get into the habit of drinking small sips of water every 15-20 minutes. This habit will be crucial if you decide to participate in longer races
5. Rest and Cross-Training: Keys to Progress
More is not always better. Rest is just as important as training, especially to avoid overuse and injuries.
- Rest Days Limit your runs to 3-4 times a week at most.
- Cross-Training: Incorporate strength, mobility, and running technique exercises. This will strengthen your body and improve your performance.
6. Motivation and Consistency: Find Your Style to Keep Going
The biggest challenge for many beginners is not physical, but mental. Keep your motivation high with these tips:
- Run with a Group: Join a group of friends or a local running group to make this activity social and fun.
- Make It Fun: Listen to music, podcasts, and explore different routes in parks and trails.
- Avoid Asphalt: Whenever possible, run on soft surfaces like dirt or grass
Find what is most fun and enjoyable, and remember: the key is to enjoy the process
In summary, running is much more than just exercise; it's an experience that can transform your life. If you start with a solid foundation, you'll avoid problems and maximize your chances of success.
In future blogs, we will dive deeper into each of these topics, from how to choose the ideal shoes to how to design an advanced training plan. For now, tie your shoes, choose a route, and take your first steps towards a more active and healthy life!
And remember..... YOU´LL NEVER RUN ALONE !!