How to start running?

Running is one of the simplest and most common forms of physical activity. It brings many health benefits: it improves physical condition and body efficiency, supports calorie burning and weight loss, improves well-being and reduces stress.

  • How to start running from scratch?
  • How much to run for the first time and how often to organize training so it does not lead to discouragement and harming your body?

Running for beginners — plan

  • Check with your doctor to make sure running is the right sport for you.
  • Buy the right running shoes, i.e. shoes that provide cushioning and joint protection.
  • Start with a short walk interspersed with running. Increase your pace and distance gradually to avoid injury and over-fatigue.
  • Try to run regularly, preferably several times a week. This way you will notice progress quickly.
  • Set yourself realistic goals, e.g. covering a certain distance in a certain time.
  • Warm up before your run with simple exercises and stretch your muscles after your workout to avoid soreness.
  • Be patient and don’t be discouraged – running is a sport that takes time and dedication.

Remember that every beginning is difficult, but regularity and patience will bring positive results.

How to start running when overweight?

Running can be a good way to lose excess weight, but remember that too intense training can lead to injury and strain the spine and joints.

How to start running to lose weight? The running plan for overweight beginners looks the same as the one for people who do not want to lose weight, but only to improve their condition and muscle strength.

  • It is essential to consult a doctor, especially if you have health problems or are very overweight.
  • Start with walking and gradually increase the intensity of your training by introducing short stretches of running.
  • Include 1-2 rest days between workouts.

Of course, running alone is not enough to quickly lose weight. A balanced diet also plays an important role in the weight loss process. Remember that the process of losing weight and improving your condition requires patience and regularity.

How many days to run at the beginning?

At the beginning of your running adventure, it is important that your workouts are gradual and regular. Too intense can lead to injury and discouragement. Therefore, it is recommended to start running 2-3 times a week. Take one or two days off between training sessions.

If you are a beginner runner, start with short distances and increase them gradually. At the beginning, 10-15 minutes of running with short breaks for walking is enough.