Content

• To step
• Method 1 of 3: Go outside
• Method 2 of 3: Start a routine
• Method 3 of 3: Advance to advanced level
• Tips
• Warnings
• Necessities

Running has many benefits - it reduces stress, makes your muscles stronger and your body lean. It is hard work at first, but after a few weeks your body finds its rhythm and you feel more and more eager to run. Here's how to get started.

To step

Method 1 of 3: Go outside

1. Go out and go for a run. Now. The best way to start is to just put on a pair of running shoes and hit the road (or the beach, or the forest or…). The movement of running may feel strange at first, because muscles you don't normally use have to suddenly spring into action. This is normal. Run until your legs burn and your chest bulges; for real beginners this is usually already after 5-10 minutes.
   • If you're just starting out, you don't need expensive shoes. An old pair of sneakers is fine. Once you know you want to continue, you can buy more expensive ones.
   • Walk in comfortable clothes. Put on sports pants, a T-shirt and a sports bra if necessary. Don't wear anything that gets in the way.
   • Run anywhere. Your own neighborhood, a park, your own driveway, an athletics track. One of the best things about running as a sport is that you can do it just about anywhere, you're not tied to a gym.
   EXPERT TIP

   

   Tyler Courville

   
   
   Professional runner Tyler Courville is a brand ambassador for Salomon Running. He has competed in 10 ultra and mountain running races in the United States and Nepal, and won the Crystal Mountain Marathon in 2018.

   Tyler Courville
   Professional runner

   According to Tyler Courville, ultra and mountain runner All you need to go for a run is a good pair of running shoes, which is actually pretty cool.

2. Make sure you have good posture. Try to relax your body and move naturally. Swing your arms, take comfortable steps, walk upright and slightly leaned forward, lift your feet high enough off the ground so that your toes don't get caught behind a sidewalk tile. Every runner has a slightly different gait because everyone's body is different, so try out what's right for you.
   • Try not to bounce too much and land softly so that you don't put too much stress on your knees and other joints.
   • Find your pass. Recent research has shown that your footstep (toe, midfoot, heel) is a natural movement that shouldn't be changed. That said, the faster you run, the more you will walk on your forefoot.
   • Relax your upper body. If you keep yourself too stiff, you will be less mobile and you will walk more slowly. Keep your weight centered and relax your shoulders, with your arms bent at a 90 degree angle.
3. Breath. Breathe naturally or focus on a breathing technique. Some argue that the best breathing technique is inhale through the nose, expanding your lungs to the fullest, and exhale through the wide open mouth. Your nose is useful for filtering the air, especially when you're running outside, so you don't accidentally inhale flies. Exhaling through your mouth releases more carbon dioxide and heat.
4. Stretch when you get home. While the advantages and / or disadvantages of stretching before running are disputed, there are few arguments against stretching at the end of your workout. Stretch each muscle group, hold each stretch for at least 15 to 20 seconds.
   • The main muscles for stretching are your leg muscles. Stand one end of the wall and put your hands against it (put one foot closer to the wall than the other) so that you stretch your calf muscle. Do one side and then the other.
   • Bend your knee and lift your foot so that it is (almost) against your buttock. Hold that foot with your hand and pull it as close to your buttocks as possible. You feel a stretch in the front of your thigh. Switch sides. You can also step forward and drop toward your front foot, keeping your knee behind your toes until you feel a stretch in your thigh. This is better for the knees.
   • If you are standing at a table or fence (about hip height), you can put your foot on the table or fence. Try to stretch your leg. You feel the stretch in the back of your leg. Switch sides.

Method 2 of 3: Start a routine

1. Run at least three times a week. This is how you build up stamina; that doesn't work with running once a week. Spread the days over the week so that you have enough time to recover in between.If you go beyond running to get fit more than three times a week. You are then probably infected with the running virus.
   • Go for a run in the rain and shine, when it's cold or hot. Just make sure to dress for the conditions.
   • Stay hydrated and eat something light before your run.
   • Listen to music while walking. It doesn't work for everyone, but in some cases it can help you maintain a good pace. If you find that the song's tempo is interfering with your own natural tempo, stop listening.
2. Build up time and distance. As the weeks go on, challenge yourself to run farther and longer. If you were able to run for 10 minutes the first week, try 15 minutes the next week, and the week after 20 minutes. You will see that you can keep it up longer and longer. To gain stamina, try the following strategies:
   • Don't worry about the speed at first. You actually even have to run slower than you think you should. You are not running a competition yet; you're trying to get fitter. For now, focus on gradually increasing the time or distance you walk. You can run faster later if you want.
   • Alternate running and walking. Instead of stopping when you can't anymore, try walking for a few minutes and then running again. Repeat this for 30 to 40 minutes. Next time, increase the number of minutes running compared to walking. Ultimately, you can run all the time.
   • Go sprint. Run as fast as you can to build muscle and increase stamina. Alternate training days of running with sprinting. Use a stopwatch to take your time. Start sprinting at 400 meters as fast as you can; Do this 4-6 times. On your next sprint workout, you try to beat your old days. Sprint longer distances as you get stronger.
3. Find some nice routes. If you have to walk the same boring route every time, you will quickly get bored. Treat yourself to a run in the woods or in a neighborhood you don't know yet. Alternate 2 or 3 routes to keep it fun.
   • Make it handy. Find places to run close to your home, work, or school. Schedule your workout for times when you won't be disturbed, such as early in the morning or on the way to work.
   • Prepare for a change of plans by always bringing your running gear with you when you go to work / school. If you feel like it, you can always run immediately.
4. Don't give up too quickly. After a few runs, you may be tempted to think that you are not fit to run. You will think to yourself: shouldn't this be more fun? Why does it hurt so much? Just keep going. Tell yourself you'll be giving it at least two weeks before throwing in the towel. After a few weeks of following a running routine, you will start to feel lighter, faster and enjoy it more. Eventually you will realize that you don't want to miss a single time.

Method 3 of 3: Advance to advanced level

1. Buy good running shoes. If you are sure you want to continue running, it is a good idea to get yourself a shoe size, as different shoes are designed for different types of feet. A good running store can analyze your feet so that you can find the right shoes (bring a used pair so they can tell from the wear and tear).
   • The person helping you can see from your old shoes where you feel the most pressure on your feet and can recommend a model that gives you the least chance of injury.
   • The ordinary sports store has no expertise in this area.
2. Training for a competition. Entering a competition gives you a goal to work towards as you learn to run. Once you've run a race you probably want more. To train for a 5K race, you can follow a schedule of 3 runs per week for 2 months:
   • Week 1:Walk briskly for five minutes to warm up. Then alternate 60 seconds of jogging with 90 seconds of walking, 20 minutes in total.
   • Week 2: Walk briskly for five minutes to warm up. Then alternate 90 seconds of jogging with 2 minutes of walking, 20 minutes in total.
   • Week 3: Walk briskly for five minutes to warm up, then two reps of the following:
     • Jog 180 meters (or 90 seconds)
     • Walk 180 meters (or 90 seconds)
     • Jog 365 meters (or 3 minutes)
     • Walk 365 meters (or 3 minutes)
   • Week 4: Walk briskly for five minutes to warm up, then:
     • Jog 400 meters (or 3 minutes)
     • Walk 200 meters (or 90 seconds)
     • Jog 800 meters (or 5 minutes)
     • Walk 400 meters (or 2-1 / 2 minutes)
     • Jog 400 meters (or 3 minutes)
     • Walk 200 meters (or 90 seconds)
     • Jog 800 meters (or 5 minutes)
   • Week 5:
     • Training 1: Walk briskly for five minutes to warm up, then:
       • Jog 800 meters (or 5 minutes)
       • Walk 400 meters (or 3 minutes)
       • Jog 800 meters (or 5 minutes)
       • Walk 400 meters (or 3 minutes)
       • Jog 800 meters (or 5 minutes)
     • Workout 2: Walk briskly for five minutes to warm up, then:
       • Jog 1200 meters (or 8 minutes)
       • Walk 800 meters (or 5 minutes)
       • Jog 1200 meters (or 8 minutes)
     • Workout 3: Walk briskly for five minutes to warm up, then jog 3,200 meters (or 20 minutes) without walking.
   • Week 6:
     • Training 1: Walk briskly for five minutes to warm up, then:
       • Jog 800 meters (or 5 minutes)
       • Walk 400 meters (or 3 minutes)
       • Jog 1200 meters (or 8 minutes)
       • Walk 400 meters (or 3 minutes)
       • Jog 800 meters (or 5 minutes)
     • Workout 2: Walk briskly for five minutes to warm up, then:
       • Jog 1600 meters (or 10 minutes)
       • Walk 400 meters (or 3 minutes)
       • Jog 1600 meters (or 10 minutes)
     • Workout 3: Walk briskly for five minutes to warm up, then jog 3600 meters (or 25 minutes) without walking.
   • Week 7: Walk briskly for five minutes to warm up, then jog 4000 meters (or 25 minutes).
   • Week 8: Walk briskly for five minutes to warm up, then jog 4,400 meters (or 28 minutes).
   • Week 9: Walk briskly for five minutes to warm up, then jog 4800 meters (or 30 minutes).
3. Join a running group. Running with other motivated people gives you the opportunity to ask for feedback on your attitude and keeps you motivated to keep going. You can run competitions together or just run for fun.

Tips

• Prevention is the best way to avoid injuries. Make sure you warm up your muscles and stretch well after your workout.
• Listen to music while running. Songs with a good steady tempo allow you to find a rhythm, and it's more fun to have something to listen to.
• You can measure your runs in distance or time. Both methods are good and it's just a personal preference.
• If you want, you can take a pedometer or any other device that measures your speed, distance, etc. You will feel more motivated if you can keep track of your progress.
• If you run with a buddy or a group, you are more motivated. Especially if you are just starting out, it can help to keep going. Make sure you find someone with the same level. If you're running in a group, try to keep up with the rest, but only if you can keep up. Do not force anything.
• Take it easy. You should be able to go from nothing to 5 kilometers in 2 months. Don't skip anything from the program. Two months is not that long!

Warnings

• Consult your doctor before starting a program. Especially if you are over 35, have joint problems or risk of cardiovascular disease.
• Drink enough during and after your run, especially when it's hot. If you're thirsty, you're actually already dehydrated.
• When running along the road, make sure you wear eye-catching clothing. It is better not to wear headphones when walking along a busy road.

Necessities

• Running shoes