Sport and Lifestyle: Running Tips for Beginners



There are many ways to improve your health, physical appearance, endurance, and overall well-being. For some people, running may seem the perfect choice as it requires no special equipment – only a good pair of running shoes.

However, before you get started, there are many things to consider. If you have never been a runner, you do not want to overdo it on your first day out. You also want to ensure you are physically and mentally ready to embark on this exercise course. As with any new exercise program, speaking with your doctor before starting is always wise.

Next, think about your goals and why you are putting together a running plan in the first place.

  • Do you want to participate in races or challenge yourself in some new way?
  • Are you hoping to lose weight, improve your health, and get in better shape?
  • Is your goal to spend more time outside in nature?
  • Are you running for a cause, such as a charity?
  • Are you looking to make new friends (runners) or become part of a community?

These are all valid reasons why people begin running. Whatever your reason for wanting to start a new running program, it is important to begin in a safe way.

As a form of exercise, running provides superior benefits for your health. We explore some of the leading ones and provide valuable tips to help you get started on accomplishing your goals.

Running Is Healthy for Our Body

Many people begin running for health benefits. That should come as no surprise since running has been shown to provide cardiovascular, metabolic, and cognitive benefits to the body. Studies have shown that the longer you train, the greater the health benefits.

Adults over 40 are advised to contact a doctor before beginning a new running program. The same applies to pregnant women, anyone recovering from an illness or injury, or those individuals with a chronic medical condition. Running, and exercise in general, can benefit most people, especially those with a chronic health issue.

However, if you have rheumatoid arthritis, diabetes, asthma, are pregnant, or undergoing cancer treatment, you may need to take it easier to avoid specific problems. That does not mean you cannot run. It is essential to speak with your doctor to find out if you need to take any extra actions.

Even short bursts of running, as little as 10 minutes daily, can help improve your overall health and well-being. Many of the health benefits of running are highlighted below.

Strengthening bones and muscles

Exercise such as running exerts ongoing repetitive strain on the muscle and bones, helping to strengthen them. Running is an excellent way to increase bone mineral density through the stress placed on the hips and legs, although studies have shown that the effect from jumping is even better, with a mere 20 jumps twice a day increasing BMD by 75% more than performing 10 jumps twice daily.

Weight loss

All exercise helps increase caloric burn rate, but adding running into your workout can speed up weight loss. The benefits for weight loss continue well after your run. For running to help with weight loss, it requires continuing with your program for an extended period of weeks or months.

Improve cardiovascular fitness

Running helps to strengthen heart functions, lowering LDL and total cholesterol and triglyceride levels while increasing HDL cholesterol. Studies have shown that running significantly reduces resting heart rate and increases maximal oxygen uptake. Efficient blood flow and improved oxygen transport throughout the body helps decrease heart attack risk.

Getting a fit body

Reducing body fat, increasing lean muscle, strengthening bones, and improving heart health help you get in shape. Running provides these and many other benefits that help you get and stay fit.

Improve cognitive health

Physical activity, especially aerobic exercise such as running, improves cognitive functions, problem-solving, processing speed, attention, and memory. Extensive observational studies show physically active adults have a lower risk of developing cognitive decline, including dementia and Alzheimer’s disease. Running for 17 minutes three times a week has been shown to decrease heart attack and stroke risk by as much as 55%.

Reduce cancer risk

Numerous studies have looked at the impact of exercise on cancer and found that regular exercise reduces breast cancer and lung cancer risks by 30% to 40% and colon cancer risks by 40% to 70%.

Improve quality of life

Running for 30 minutes a day can improve sleep quality and boost mood, energy, and concentration. As we age, the body often suffers from various internal problems, such as hormonal imbalances, including growth hormone deficiency, which can lead to stored belly fat, muscle loss, fatigue, and inactivity. Stay updated with HGH results in men to get the proper treatment and improve your quality of life.

Improve mental health, self-confidence

Along with the many health and well-being benefits mentioned, running also helps to boost self-esteem and confidence, especially for those who have set goals for their running. Losing weight and getting in shape can positively impact body image, improving mood and outlook. Brain imaging shows that long-distance running increased opioid binding in various brain regions that helps boost endorphin levels. Runners typically report increased happiness.

Tips Before You Start Running

Before you start any new exercise program, especially running, learning the steps to maximize your benefits while safely engaging in your chosen activity is best. With running, the most important first step is to get a good pair of supportive shoes to limit adverse impact on your joints. You also want to wear non-restrictive clothes.

There are running groups you can join to help you get started and mobile apps suitable for beginners. Here are some tips to use before you start running:

Plan the routes you run

Pre-planning safe, traffic-free routes is crucial, especially when starting out running. If you have to run near traffic or on the road, run against the traffic and stay where cars can see you. By planning your route, you can also judge how long it will take.

Find a time for running that suits your schedule

There is no set time to run, so pick a time that best fits your schedule and energy levels. Just do not run right before bed, as that can interfere with your ability to fall asleep. Also, plan your meals around your run. If you eat before you run and are trying to lose weight, the body will first burn energy from the calories you just consumed. Running before eating forces the body to burn stored fat.

Do not hurry and start running slowly

Initially, you should only run a few times a week for 15 to 20 minutes at a time. Work your way up gradually, increasing duration, distance, and speed. Start each run slowly, building up speed and gradually increasing your heart rate. Maintain an even pace – you should be able to carry on a conversation while running. Remember, the body is not used to running, and putting too much force on your bones, joints, ligaments, tendons, muscles, cartilage, discs, and vertebrae can have an adverse outcome if you do not work up slowly.

Incorporate walk breaks into your running

Starting with a run-walk method is also beneficial for beginners, as your cardio endurance may not be ready for 20 straight minutes of running. Walk breaks also prevent muscle fatigue and reduce the depletion of glycogen stores. Because high-intensity interval training is also highly beneficial for improving hormone production and weight loss, alternating between running and walking can provide superior benefits.

Do not care about how many miles you might cover

Instead of focusing on distance, set your sights on building stamina, improving fitness, and creating a lasting exercise habit. Listen to your body and stop if you experience pain.

Warm-up and cool down

Do not run cold turkey without first warming up your body with some stretches and overall body movements. It is essential to prepare your body for the run. Afterward, cool down in the same way, to bring down your heart rate, transition your body to recovery, and reduce the risk of injury to your muscles.

It’s ok to miss a day

Running should not be a daily habit, as the body needs various types of exercise, including resistance training. Any repetitive exercise is taxing on the body, and the muscles and tendons need time to rest and recover. Aim for three to five days a week maximum for running. If you miss a day, that is ok, too. Just pick back up where you left off on your last run.


Running is an excellent form of exercise that provides superior health benefits for the body. Starting the right way is crucial for the best results. Speaking with your doctor before starting any exercise program is recommended.

Lastly, remember to focus on your personal safety. Do not overdo it when your body tells you it has had enough. Take breaks regularly, and do not run seven days a week. As a safety precaution, let someone know your running plans, including when and where you are running, and always carry your mobile phone with you. Run only in well-lit areas at night and early morning when it is dark.

Running can provide lifetime benefits to improve your health, quality of life, and longevity.


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