Introduction
Running is one of the most enjoyable and beneficial activities to start. Regardless of one's fitness level or running history, anyone can become a strong runner using this guide, written by a high school varsity athlete.
Set Realistic Goals
One of the most important things to have as a runner is clear goals that can be achieved with consistency and time. Goals are important to maintaing motivation and when reached, they allow for a high sense of accomplishment. These goals can be related to anything from running a new personal record to reaching a total mileage.
Start with a Warm-Up and Cool-Down
Running is taxing on the heart and muscles, so everyone, regardless of how fast of a runner they are, must warm up and cool down to prevent injury and run better. To warm up, do some dynamic exercises and jog or walk fast for 5-15 minutes. To cool down, jog slowly or walk for 5-10 minutes and perform some static stretches at the end.
Focus on Form, Not Speed
One of the most important things for every runner to keep in mind is maintaining good form. Running should feel natural and comfortable. Having good form is one of the best ways to prevent injury and get faster. For example, it's essential to stay tall, have good posture, and keep a balanced stride.
Run Slower to Get Faster
Establishing a strong aerobic base is key to improving long-term fitness and increasing mileage. To achieve this, don't run as fast as possible every day, but maintain a slower, more relaxed pace. As consistency builds, interval workouts and faster runs can be incorporated into training.
Build Up Gradually
For beginner runners, it's vital to start with shorter and slower runs. Each week, the total mileage can be increased by about 10%, which will allow one to become a better runner without risking injury.
Mix It Up
Runners always change up thier routes to ensure that they don't get bored. Try running on different terrains such as trails, parks, or tracks. Every runner has a different preference, so it's important to test out all of them. Once someone has been running consistently for a long period of time, they can occasionally incorporate intervals or hill sprints. However, the main purpose of running on different terrains is to keep it enjoyable. The beauty of recreational running is the flexibility to explore.
Listen to the Body
Another important thing to keep in mind that can help prevent injury is to listen to the body. If something is aching or feeling painful to the point that it's affecting daily life, take a break from running. Instead, focus on recovery and making the affected and surrounding muscles stronger.
Conclusion
Running has a lot of key parts that make it much more complicated than it may seem at first glance. However, if they follow the points outlined in this guide, anyone can become a consistent runner and improve their fitness. But, keep in mind that the most important part is to have fun, so run with others if possible. Happy trails!