Start running

One of the major trends in recent years is going back to basics. Examples include the paleo diet, also known as the caveman diet, where people return to the way of eating of our ancestors, but also in terms of sports, you see that many people prefer to exercise outdoors rather than indoors. Running has become much more popular in recent years. Additionally, it is quite accessible; anyone can start running whether young or old, thick or thin. If you want to start running responsibly, then first read through our tips below.

Starting Running Responsibly

Given that exercise, and running in particular, is very healthy, it’s important to realize that it places a significant demand on the musculoskeletal system. The strain on knees, ankles, as well as the heart and blood vessels, is quite substantial. Especially if you’ve been inactive for a while or are just starting out with running.

That’s why it’s wise to start running responsibly. If you’re under 35 years old and have no heart or vascular diseases, you can start at a slow pace. Below you’ll find a schedule for beginners that can help get you started.

If you’re older than 35 and haven’t run in a while, it might be useful to first seek sports medical advice from your doctor. This is also advisable if your BMI is higher than 30. The weight you carry can have a significant impact on your knees. Below, you can calculate your BMI.

Starting Running: The Shoes

The most important thing, even more important than warming up and cooling down when running, is the shoes. This cannot be emphasized enough to novice runners. Footwear is one of the most important aspects; after all, running shoes provide you with adequate cushioning and support while running. Don’t start without having the right shoes. Ordinary sports shoes do not provide enough cushioning, and running on these shoes can lead to very unpleasant injuries.

If you want to start off really well, have your shoes measured with a video analysis. Based on this video, the advisor in the store can analyze your running technique and pattern and recommend the right shoe for you.

The Warm-Up

Just like with any other sport, you also start running with a warm-up. The warm-up ensures that your body and muscles are warmed up for the upcoming effort. Your central nervous system goes into active mode. The warm-up often starts with walking, then gradually increasing the pace to a gentle jog. This lasts for about 5 to 10 minutes, after which the jog is interrupted for muscle stretching. Light stretching exercises of the calves, thighs, hamstrings, and groins are common.

Running and Pace

One of the most important factors determining the intensity during running is the pace. Especially when you’re starting out with running, finding the right pace can be a challenge. Many beginners go too hard right from the start, leading to exhaustion or injuries. To determine the pace properly, it’s best to start a bit more cautiously and first do a kilometer test. The kilometer test determines the pace you maintain to cover 1 kilometer. Once you know this, the advice is to take 1 to 2 minutes longer. This way, you always have a bit more room to cover the kilometer and you start with a moderate intensity.

If you want to determine the pace based on a heart rate monitor, it’s best to do so based on 60 to 70 percent of your maximum heart rate. Also here, it’s important to build in enough room for improvement and progression for yourself, but that shouldn’t be your starting point when you’re just starting out with running.

The pace can then be gradually increased. If you notice that after 2 weeks the kilometer test becomes easier to run, you can increase the pace by 10%. After 2 weeks, you can increase it by another 10%. Below you’ll find a running schedule for beginners that can help you get started if you want to increase your intensity.

Recovery During Running

Walking is part of running when you’re just starting. These walking breaks are not a sign of failure, but actually help you actively recover during running. Walking ensures that you stay in motion and don’t come to a standstill. And it’s scientifically proven that active recovery is much more effective than passive recovery. Finally, your body remains in motion, so even during walking, you keep training your body.

Often, nutrition is not associated with running, but it’s also important to continue eating healthily while running. Keep an eye on how much you eat and what your body weight does during the weeks when you start.

After running, the glycogen stores in your muscles and liver are almost empty, and you need to replenish them with carbohydrates as soon as possible. In addition, protein can contribute to faster recovery.

Beginner’s Running Schedule