Many people start running to get in shape, lose weight, or enjoy the outdoors. Running can be an exhilarating and liberating experience. With the right equipment and preparation, it can even be very safe. However, it would be best if you do not neglect some important safety tips for absolute novices to make sure you stay healthy while having fun. Without further ado, let’s get to the list.
Invest in the Right Equipment
Running is a straightforward sport, but there are some things you will need to be safe. Running shoes should all the time fit well and have good support for your foot type. Besides shoes, you’ll need a few snug knee sleeves to protect your knees from chafing and a few snug clothing to provide you with freedom of movement without being too baggy.
When choosing fixtures, you also need to consider the climate. The right equipment can make all the difference between having a good experience and not being snug, so it is worth investing in quality pieces made for your region of the world.
Get Medical Clearance
Just because running is straightforward doesn’t suggest it is without risks. You should all the time get your doctor’s approval before starting to run in earnest, particularly if you’re over 35 or have a pre-existing problem that puts you at high risk of injury. Even after your doctor has given you his blessing, there are still a few things to look out for that will help ensure your safety.
Some underlying conditions that don’t support this exercise include, but aren’t limited to, hypertension and cardiovascular disease. More particularly, people with this condition should pay attention to their body’s response after running for a couple of minutes. This can indicate problems such as chest pain or other symptoms related to heart problems.
Shape also matters
Even if you have all the equipment and the proper medical clearance, it will not be enough to keep you safe. The most significant thing is to have good form. This means leaning forward barely with your head up rather than looking at your feet, taking long strides that allow a good turnover rate (180 steps per minute), landing on the ball or midfoot, and having short strides that allow You land below your center of gravity.
Many people also recommend practicing deep breathing while running as it can help improve endurance and circulation over time. This is particularly true if you use the right support gear at the start of your training, so that there are not any friction issues or problems with shoes that do not fit as a result of the wrong size or poor arch support.
Embrace the Run-Walking Method
Even experienced runners use the sprinting method to help stop injury and increase endurance. This means alternating running with walking at set points during your workout, normally every couple of minutes or after a certain distance has been covered (such as one mile).
While it may not be for everybody, it is still recommended to slowly build up your endurance before trying to run every day. Running less often but for longer periods of time will help keep you in good shape cardio-respiratory endurance without putting too much stress on your body, which can lead to injury and other problems down the road.
Always Stay Safe
The most significant thing you can do is stay safe no matter what. Make sure your shoes are snug and fit. Pay extra attention to the climate before running in shorts or something with a small surface area of exposed skin. Finally, be sure not to push your body’s limits by pushing yourself too hard in long distance runs.
Also, you must watch out for traffic. Don’t get distracted by your music or anything. Keep an eye out for cars and bikes too. If possible, find an area with less traffic to run and all the time have a friend or trainer with you, so she or he can help out if something happens.
Make Your Run Manageable
While it is vital to challenge yourself and take your runs seriously, you also need to remember that this does not imply doing too much directly. Being a beginner means building endurance slowly, so do not worry if you cannot run more than five minutes the first time you run. If possible, try to train several times per week rather than just once to give your body time to recover.
If you are still unsure how to start running, find a local trainer who can help you determine the best method for training while minimizing injuries and other problems that may arise along the way. This will make it both safer and more enjoyable because there’s nothing worse than all the time feeling tired or in pain when you exercise.
Just because you are a beginner doesn’t suggest you must sacrifice your safety! Consider all the tips above and use them for your next training session so you can avoid injury while still getting the most out of your workouts, no matter how long they last.