How To Start Running




When you’re first starting running it’s very easy to get things wrong and not make the kind of progress that you’d like. There’s much more to running than simply putting on your trainers, going for a run, and just seeing how long you can run for.

That’s why many people don’t get the results they expect, and why they quickly become injured and disappointed when they start running.

Here are 5 tips that show you how to start running and help you get off to a great start while remaining injury free.

  1. Use proper running shoes

Running shoes are a vital piece of equipment for running. It doesn’t matter whether you’re a complete novice or an expert runner you simply must have a good pair of running shoes.

However, don’t just go to any old sports store and choose shoes that look good or shoes that a shop assistant recommends who may have no knowledge or interest in running.

It’s far better to visit a specialist running store where the staff are usually runners themselves. They can provide expert advice and recommend shoes that will be suited to your running style.

The right pair of running shoes will help keep you injury free and consistently running which is vital to your weight loss success.

  1. Use a stop watch

When you start running it’s easy to just jog along without any real purpose or direction, not knowing how far you’re running, how long you’re running for, or whether you’re improving.

That’s why another important piece of equipment you should have is a stop watch. You can use this to measure your progress and identify whether you’re improving and by how much.

All you really need is a basic digital watch with a stop watch feature that has “start”, “stop”, and “reset” functions and you’re all set to go.

  1. Use running and walking

Starting with a mixed running and walking routine will help you run for a longer period of time overall and build your fitness quicker than if you were only doing continuous runs.

For example, rather than maybe doing a 5 minute run and then collapsing at the end it’s often better to include some walking. So you may try 10 x one minute runs with two minutes walking in between.

The walking periods have given you time to recover which means that you’ve been able to run for 10 minutes in total and burn twice the amount of calories than the 5 minute continuous run.

  1. Take it steady

When you’re first starting running it’s very easy to be too enthusiastic, push too hard, and quickly become injured. Your enthusiasm and motivation then plummets and you think that you’re just not cut out for running.

So take it steady at the start! Going from nothing, or little exercise, to suddenly pushing your body hard is a quick route to injury.

Try to get into consistent running, enjoying your running, and making it a habit at the start. That’s much better than one week of good running followed by two weeks injured and all the frustration that goes along with it.

  1. Keep a training diary

Using a training diary is a great way to keep track of how your running is progressing as well as being a great motivator when you look back to see how far you’ve come.

A training diary also makes it easier to identify improvements or spot anything that you’re doing wrong.

For example, you may pick up an injury and by looking at your training diary you realise that you’ve been increasing the amount of running you’ve been doing too quickly.

Don’t think that you need to write pages and pages when updating your diary. You only need to make brief notes after each run. This should only take 5 minutes or less which is nothing compared to the benefits it will provide.

Putting it into practice

By using these tips that show you how to start running you’ll avoid the same mistakes that many people make which leaves them frustrated and wondering where it all went wrong before they ever really got started.

Put these 5 tips into practice and you’ll already be well ahead of the pack, and you’ll be well on your way to making a positive and injury free start to your running.

To learn more about how to start running and how to lose weight with running, take a look at these running programs.


Disclaimer: There is no such thing as a quick fix or losing weight without any effort. To be successful with both your running and weight loss you need to put in time and effort as well as follow the right advice. That way you can lose weight and keep it off, and that’s what I help you do.

I cannot guarantee what results you’ll get because everyone is different and results vary. I just promise that I provide you with the best advice and tips that I possibly can with the aim of helping you lose weight and getting everything you want out of running.

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