The beginner runner's guide

You want to become a runner! A beginner's guide is necessary to avoid injuries and health problems. Running might seem easy but the reality is different. Running is an endurance sport and requires a good condition. Many people will tell you running has a lot of health benefits and is good to improve your physical condition and to avoid stress in your life.

It's true but before you start with practicing this sport you need to consult a doctor to know if this sport can't damage your health. When you are a heart patient or you suffer other diseases a check up is necessary. Only a doctor can make the decision if running is a good decision for you. Many tests will be done; for example a blood test and a cardiovascular research are often necessary.

When all these results are positive and running might be your choice of exercise; you need to ask yourself the next questions:

- Do you like running?

 - Are you motivated?

- Can you afford to run at least 3 times each week?

Running might be a good choice if your answer to these questions is "yes". Your beginner's runner's guide is for everyone the same, no matter if you have competitive goals are not. The basics are the same and your training will only vary after you have followed the beginner's runner's guide.

A beginner runner's guide is essential to start running. We notice the last years a new trend with initiatives for beginners. "Start to run" is an initiative for beginners and experienced trainers explain all the different aspects of running with the purpose to run 5 kilometers (or 3 miles) without stopping. It is a course of several weeks and the program is build up slowly and explains also the necessary aspects which are important for this sport (shoes, equipment, stretching, exercises, warming up, etc.). You can consider this initiative as the essential beginner runner's guide.

*Which are the essential needs of a beginner runner's guide?

However the right training is the most important aspect of a beginner runner's guide; there are more necessities to reach the desired result and especially to avoid injuries. Shoes, equipment, your diet and stretching are important issues in a beginner runner's guide. Let's take a look to the different aspects now:

1. Running shoes

It is preferable to choose one of the well known brands of running shoes, for example Nike, Adidas, Asics, Reebok or some other popular brands which are specialized in running shoes. It is important to choose running shoes which are comfortable for your feet. Stability and shock absorption are important factors but also your style of running has an influence to find the most suitable running shoes for you.

Every brand has different types of shoes and you can best go to a shop where you can do a test on a treadmill which may be important to determinate your running style. It's important to make the right choice of shoes and you can avoid many injuries. Don't choose the cheapest running shoes but is also not necessary to buy the most expensive ones. The shoes which are the most comfortable for your feet are probably the best ones. When you do a test with a treadmill a computer will analyze your running style and the salesman can suggest you some shoes which are suitable for you.

2. Equipment

It is important you wear the right clothes when you run, for example: suitable sport socks, an athletic short (a short one when the weather is warm or a longer one when it is cold outside), a jogging suit and a cap to protect you against the cold or the hot weather. You always need to take the necessary precautions for cold and hot weather.

A t-shirt is a good idea when the weather is hot and especially if you sweat a lot during your exercise. It is preferable to wear a t-shirt made of light material instead of a cotton t-shirt. Also a sweat band can help you for preventing to get sweat in your eyes.

When you are going to run in cold weather you need to be careful for more things to protect you against the discomforts of these weather circumstances. A face mask can protect you against the wind; gloves are useful for your hands, wool socks can help you to keep your feet warm and sometimes it is recommended to use "Vaseline" to reduce the friction from your arm motions.

Sometimes you need also safety equipment when you are going to run, especially when it's dark outside. Running equipment with reflective material is necessary to avoid danger in the dark, for example when a car is driving where you are running.

3. Nutrition

Nutrition and eating right is essential in a beginner runner's guide. Your food and the timing are important for your running performance. A well balanced diet with vegetables, fruit, and fish is always necessary to live healthy and to provide the necessary vitamins. Running is an endurance sport and requires much energy from your body.

Carbohydrates are important in the diet of a runner and need to provide almost 65% of your energy needs. These food essentials are easy to find in whole grain pasta, fruits, boiled rice, whole grain breads and even potatoes. Proteins, the necessary vitamins, and minerals are other essential energy needs and we can find them in a well balanced diet. It is necessary to avoid or at least to limit the intake of fat food!

Timing is also important. Don't eat just before you start running but also running on an empty stomach is not a good idea. Take at least one hour between your meal and the time you start running. Drink plenty of water to avoid dehydration. Water cleans your body and people who want to run or some other exercise need more water because they sweat more during their sport than people who don't exercise.

4. Stretching

Stretching is important before and after your run. These exercises are necessary to lengthen your muscles and to provide the necessary blood supply. Stretching will reduce the risk of injuries and keeps your muscles flexible. The quadriceps stretch, hamstring stretch, the gastroc stretch and the soleus stretch are stretching exercises which every runner needs to preventing injuries.

5. Training

Training is probably the most important aspect in your beginner runner's guide but you also need the other tips to get the best result of your training. The mistake many runners make is running too much distance when they start their first training. Many depends of your current condition but a beginner need always to start slowly even if you have a good condition for practicing other sports. Running is totally different than swimming, walking, cycling because other muscles are used.

Probably you best start with starting slowly and running only 100meters, walking 100meters and repeat this several times. Don't exaggerate the first time and don't repeat this too frequently. You will feel the next day the effect of your training and probably you will feel stiffness. That is normal and now it is important to repeat this training several times before you build up your training program.

When you don't feel stiffness anymore after a few days you can build up steadily your training schedule by increasing the distance or making the intervals longer until you are be able to run for 30 minutes. Keep in mind that building up your training schedule too quickly will lead to injuries! Once you can run 30 minutes without problems you can slowly build up your daily distance and before you know you can run 10 kilometers and even more.

Regular running is necessary to maintain your condition.

When you keep these tips in mind you will be able to run without problems. Everything depends now on your objectives. Do you want to run for pleasure and to maintain good health or do you want to train for competition? A beginner runner's guide is the key to start running but revision is necessary to reach certain results.

Enjoy your runs and have patience and you will feel the benefits of running already after a few weeks. If you follow your beginner runner's guide your health will improve and you may become addicted to this sport.