The first step towards becoming a good runner is to find the right running shoes. Walk into a sports shop and get help finding the right running shoes for your feet. Be sure to find a place where they conduct race tests.
Now you need to find out what your goal is. Whether the goal is to get up and go for a 10 km run, or to run 10 km at a certain time. It is important to start out with clear goals as you have to keep your motivation level up and make sure that you enjoy even small progress.
If you have get used to do your workouts with gyms and treadmills, try to move your workout to the outside instead. With the right attire, you can run in any kind of weather. A treadmill does not provide enough variation in training. Run in the open air is just really good for body and soul.
Some regularity in running for training is really a good idea. If you want to improve yourself noticeably over a short period of time, it is better to get out about 3 times a week. Just make some variations to your walkway and distance from time to time, and try to include a hill or two at least one of the routes. It is really good for the fitness to take in some small sprints in your run. If you are a beginner, interval training is also a great way to get started.
Another important thing is to notice is that your running style. Make sure to give enough relax well for the arms and shoulders and breathe rhythmically in step with the feet off. Good deep breaths, gives oxygen to the body and muscles, and improves the whole running experience. Try to notice if you are running reclining or with your upper body slightly bent over. The body uses much less energy if you make sure to keep it slightly forward-angled as it provides a natural propulsion. Running can be hard for the body, so if you can set aside 10-15 minutes of strength training of the abdomen, back and legs a couple of times a week, it will definitely benefit for your improvements.
When it comes to motivating yourself, it might be a good idea to find a colleague runner. It is motivating and wonderful to have someone share their running experience with and you can pull each other up.
How Often Should I Run?
There is no unambiguous answer as to how often you should run. There are several factors that play a role, and it is very much about listening to your body. If you are a seasonal runner, you can easily run 5-6 times a week without the body complaining about it, but if you are a beginner, it is actually important to respect the rest days between the races.
If you are training for a marathon, it may be a good idea to follow a running program, specifically designed for marathon. Here you will typically have to run approximately 4 times a week with varying distances depending on how far in the program you are.
If you train to improve your fitness, it will also be a good idea to get out for running 3-4 times a week. You will not feel much difference if you just have to run once a week, but you have to keep training continuously. For fitness runners, interval training can make big differences. You can easily just add interval training to one of the weekly runs, and it will still do show great results. Each time you press the body and give the maximum you can over a shorter distance or time interval, the body becomes a little stronger in the preparation for this load to come again. However, you should not under estimate the pressure, because in that case, you may overload the body and joints and it will be a risk injury. That is why the rest day is so important.
If jogging is a supplement to other training or just about maintenance of your fitness, you may need not to run very often and all that is depending on the level of activities of the other sports and physical impact on the body.
Many runners prefer a routine with races every other day, and this is a very good practice as you then have a day’s race, a rest break and then a race day again. You can choose to leave one of the weekly running days for a longer distance and stick to balance 2-3 days your normal running distance. Then you get quietly trained distance learning without it becoming too confusing. Also it will be a very gentle running routine for the body and a clear plan for yourself. You can gradually increase your strength of training for the back, stomach and legs in the days you have a break from running, it is a stone-proof path to a good, healthy and strong body.
One major factor that also plays in is the “time”. If you have a stressful everyday life with children, house, pets and jobs, it can be a bit of a puzzle to get the whole thing going up into a manageable level. But a session of run doesn’t have to take a long time, and the good thing about the running sport is that you can take it with you everywhere, so if the kids are going to soccer training, you just put on the running gear and run while they exercise, or maybe You can run from home to work one day or two a week. If you are little creative, you can find enough time for the run, and if you are stressed, it may be even more important with a little run to stress off.