Do you think it is impossible to relax while running? Then you're wrong. After exercise, your body releases endorphins, the hormones of happiness. This is exactly why after running you feel much better than before you started. To make the most of running, you should take care of a few details first.
CHECK OUT THESE RUNNING TIPS FOR BEGINNERS:
1. Set your target.
Before you go out on your first running session, think about the goal you want to achieve. Write it down on a piece of paper and hang it up somewhere visible. A goal set down on paper gives the psychological effect of motivating you to get to work. Remember to set your target clearly with a specific date, e.g. “in the autumn of 2017 I'll run my first marathon in Krakow”, and not just “in the autumn I'll run a marathon”.
2. Don't lose your cool or common sense.
In sport, rushing to achieve better results can lead to injury and disappointment, which in turn result in losing motivation and abandoning the target. Don't be afraid to run at an easy pace. Aim for 20 minutes of a continuous run without any stops.
3. Patience is the key to success.
Regardless of the goal you set – be it losing 5 kg or beating your personal best in the 10 km run – you need some time to achieve it. As long as you persist, go out training regularly, stick to the training plan you set and follow a healthy diet, the results will come. As a budding runner, you should concentrate on regular training rather than the distance and speed.
4. Listen to your body.
Sore muscles after training are completely normal. But there are some kinds of pain that you mustn’t ignore, because they can lead to serious injury. Listen to what your body is telling you and give it time to rest and recuperate. Schedule rest days between your training days, and if pain persists for some time, don’t delay – consult an orthopedist or physiotherapist.
5. Track your achievements.
One of the best ways to optimize your training is to start keeping a training diary. You can download a special app for your phone or simply use a notebook. Record whatever you want, but pay special attention to:
• how the training went,
• the distance covered,
• your feelings during the run,
• your personal bests and top race times.
Keeping a training diary serves two main purposes: it increases your motivation to exercise by letting you track your progress, and allows you to analyze your training plan and modify it if it’s not bringing the desired results.
6. Find your training partner.
If you have difficulty finding motivation, get your partner, friend, sister or brother to run with you. Is it hard for you to keep your running pace? Running with a partner makes it much easier.
By following the tips above, you’ll get into the training habit much easier, and won’t be tempted to give up after just a few weeks. Good luck!