{"id":23578,"date":"2024-01-08T13:09:00","date_gmt":"2024-01-08T05:09:00","guid":{"rendered":"https:\/\/www.runsociety.com\/?p=23578"},"modified":"2024-11-14T16:47:25","modified_gmt":"2024-11-14T08:47:25","slug":"a-beginners-guide-to-running","status":"publish","type":"post","link":"https:\/\/www.runsociety.com\/training\/a-beginners-guide-to-running\/","title":{"rendered":"How to Start Running Fast: A Beginner\u2019s Guide to Running in 2024"},"content":{"rendered":"\n<p>You\u2019ve seen your friends and colleagues sign up for various <a href=\"https:\/\/www.runsociety.com\/running-events-in-singapore\/\" data-type=\"page\" data-id=\"37989\">running events<\/a> all year around and finally you\u2019ve decided to cave and give it a shot. Congratulations! You\u2019ve made a life-changing decision to start running that will transform your health forever.<\/p>\n\n\n\n<p>Those who have a successful run the first time tend to do it again (yes, running is addictive!) and those who managed to go all the way in the first go, aren\u2019t as scared to give it another go.<\/p>\n\n\n\n<div class=\"wp-block-rank-math-toc-block\" id=\"rank-math-toc\"><h2>Table of Contents<\/h2><nav><ul><li><a href=\"#why-run\">Why Run?<\/a><\/li><li><a href=\"#yes-you-can-start-running\">Yes, You Can Start Running!<\/a><\/li><li><a href=\"#how-to-start-running\">How to Start Running?<\/a><\/li><li><a href=\"#1-give-yourself-time-to-get-in-shape\">1. Give Yourself Time to Get in Shape<\/a><ul><li><a href=\"#build-stamina-endurance\">Build Stamina &amp; Endurance<\/a><\/li><li><a href=\"#strengthen-your-muscles\">Strengthen Your Muscles<\/a><\/li><\/ul><\/li><li><a href=\"#2-strengthen-your-core\">2. Strengthen Your Core<\/a><\/li><li><a href=\"#3-morning-jogs\">3. Morning Jogs<\/a><\/li><li><a href=\"#4-eat-right\">4. Eat Right<\/a><\/li><li><a href=\"#5-get-the-right-gear\">5. Get the Right Gear<\/a><\/li><li><a href=\"#6-run-on-the-treadmill\">6. Run on the Treadmill<\/a><\/li><li><a href=\"#7-make-running-social\">7. Make Running Social<\/a><\/li><li><a href=\"#how-to-start-running-easily\">How To Start Running Easily?<\/a><ul><li><a href=\"#faq-question-1704980163564\">How to start running when overweight?<\/a><\/li><li><a href=\"#faq-question-1704980167344\">How to start running at 50?<\/a><\/li><li><a href=\"#faq-question-1704980175066\">How to start running for beginners?<\/a><\/li><li><a href=\"#faq-question-1704980213587\">How to start running again?<\/a><\/li><li><a href=\"#faq-question-1704980445720\">What should be the duration of my initial runs when I start running?<\/a><\/li><li><a href=\"#faq-question-1704980458974\">Should I eat before I start running?<\/a><\/li><li><a href=\"#faq-question-1704980487487\">Can I start running if I am overweight?<\/a><\/li><li><a href=\"#faq-question-1704980530363\">What\u2019s the best surface for beginners to start running on?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"why-run\">Why Run?<\/h2>\n\n\n\n<p>See running is different for everyone. For the athletic-types, each run is a chance to beat their best time and for others it\u2019s the time to clear your head, soak up some sun and simply get your heart racing. There are few things that clear your mind the way running does.<\/p>\n\n\n\n<p>There\u2019s something about seeing the surroundings change around you with every step and pacing towards the finish-line that provides your mind with clarity and enhances your thought-process.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"yes-you-can-start-running\">Yes, You Can Start Running!<\/h2>\n\n\n\n<p>Despite what your brain tells you about your ability to run, you should know that you CAN do it \u2013 everyone can. Running is one of those activities that we\u2019ve never been taught. We\u2019ve been doing it as toddlers; if you were able to do it then, you can still do it now.<\/p>\n\n\n\n<p>All you need is some willpower and some changes to your lifestyle to ensure that your body can handle it.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"how-to-start-running\">How to Start Running?<\/h2>\n\n\n\n<p>Picking up running is easy and with some learning, you can know <a href=\"http:\/\/www.runsociety.com\/highlight\/back-to-basics-proper-jogging-and-running-techniques\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to run correctly<\/a> to reduce injuries and maximise your running benefits.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"1-give-yourself-time-to-get-in-shape\">1. Give Yourself Time to Get in Shape<\/h2>\n\n\n\n<p>For you to come out of a run with minimum body-ache you need to prepare yourself well in advance. Even regular runners go through a couple of weeks of preparation before a run.<\/p>\n\n\n\n<p>If you\u2019re someone who\u2019s spent most of their time seated at a desk or on a couch then give yourself 6-8 weeks to prepare.<\/p>\n\n\n\n<p>If you are working yourself to a full marathon, follow a <a href=\"http:\/\/www.runsociety.com\/training\/free-marathon-training-plan\/\" target=\"_blank\" rel=\"noopener noreferrer\">marathon training plan<\/a>, but remember to give yourself enough time and don&#8217;t rush yourself to run a marathon.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"build-stamina-endurance\">Build Stamina &amp; Endurance<\/h3>\n\n\n\n<p>You absolutely have to allocate time for a good workout at least 5-6 times a week. Aerobic workouts will help you build stamina and endurance that is needed for you to keep going steady during a run.<\/p>\n\n\n\n<p>Cardio workouts will improve your lung capacity and heart-rate so you won\u2019t be left gasping for air. <a href=\"https:\/\/www.bodybuilding.com\/fun\/strength-training-for-runners-5-rules-to-run-faster.html\" target=\"_blank\" rel=\"noopener noreferrer\">Strength-training<\/a> will build your major muscles.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"strengthen-your-muscles\">Strengthen Your Muscles<\/h3>\n\n\n\n<p>Know that the first few days of training are the hardest. Your muscles have pretty much been dormant this whole time, you need to recharge them and make them stronger. The first days of workouts will leave you feeling sore \u2013 remember this is the reason you\u2019re working out now.<\/p>\n\n\n\n<p>Going on a run without the necessary training will leave your entire body sore and you panting at the finish like (if you make it there).<\/p>\n\n\n\n<figure class=\"wp-block-image alignnone size-full wp-image-23722\"><img fetchpriority=\"high\" decoding=\"async\" width=\"960\" height=\"600\" src=\"http:\/\/www.runsociety.com\/wp-content\/uploads\/2017\/11\/A-Beginner\u2019s-Guide-to-Running-1.jpg\" alt=\"A Beginner\u2019s Guide to Running\" class=\"wp-image-23722\" srcset=\"https:\/\/www.runsociety.com\/wp-content\/uploads\/2017\/11\/A-Beginner\u2019s-Guide-to-Running-1.jpg 960w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2017\/11\/A-Beginner\u2019s-Guide-to-Running-1-576x360.jpg 576w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2017\/11\/A-Beginner\u2019s-Guide-to-Running-1-768x480.jpg 768w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2017\/11\/A-Beginner\u2019s-Guide-to-Running-1-864x540.jpg 864w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2017\/11\/A-Beginner\u2019s-Guide-to-Running-1-432x270.jpg 432w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><figcaption class=\"wp-element-caption\">Photo Credit: <a href=\"https:\/\/www.123rf.com\/photo_58739600_young-woman-running-on-treadmill-in-a-modern-fitness-center.html\" target=\"_blank\" rel=\"noopener\" title=\"\">123RF<\/a><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"2-strengthen-your-core\">2. Strengthen Your Core<\/h2>\n\n\n\n<p>Yes you need your legs to be strong in order to keep them moving on the track but your core is what carries your upper body. During your preparation you need to be focused on strengthening your core. Our torso is the center of our body; unfortunately due to the demands of our lives, we tend to neglect it.<\/p>\n\n\n\n<p>We\u2019re left with a sagging belly, a weak lower half, hunched shoulders and bad posture \u2013 all of which are awful for running. A weak core also makes us susceptible to injuries. Core work will enable you to keep up your pace by preventing you from getting tired easily and helps you maintain efficient running form.<\/p>\n\n\n\n<p>Core workouts can be demanding for those who\u2019ve been inactive. Instead of avoiding them altogether, begin by <a href=\"https:\/\/www.wishshape.com\/blogs\/news\/5-exercises-to-begin-training-your-core-gently\" target=\"_blank\" rel=\"noopener noreferrer\">exercising your core gently<\/a> and then go to more intense exercises.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"3-morning-jogs\">3. Morning Jogs<\/h2>\n\n\n\n<p>Once you\u2019ve spent a couple of weeks tightening your muscle, you should be able to go for jogs. Make it a point to jog every day for 30-45 minutes. <a href=\"http:\/\/www.runsociety.com\/highlight\/get-up-and-get-fit-a-beginners-guide-to-morning-workouts\/\" target=\"_blank\" rel=\"noopener noreferrer\">Morning jogs<\/a> are a perfect way to kick start your day.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"4-eat-right\">4. Eat Right<\/h2>\n\n\n\n<p>There are all sorts of products out there that will claim to make you a better runner. Recreational runners will do just fine with a decent diet plan. Switch your greasy, heavy proteins and carbs for more digestible carbs. Get into the habit of eating healthier meals.<\/p>\n\n\n\n<p>Have more meals, of small portions that consist of vegetables that will fulfill your nutritional requirements without causing bloating and acidity.<\/p>\n\n\n\n<p>If you are deciding whether to <a href=\"http:\/\/www.runsociety.com\/food-nutrition\/should-you-run-before-or-after-eating\/\" target=\"_blank\" rel=\"noopener noreferrer\">eat before running<\/a> or after running, always remember to listen to your body.<\/p>\n\n\n\n<figure class=\"wp-block-image alignnone size-full wp-image-23723\"><img decoding=\"async\" width=\"960\" height=\"600\" src=\"http:\/\/www.runsociety.com\/wp-content\/uploads\/2017\/11\/A-Beginner\u2019s-Guide-to-Running-2.jpg\" alt=\"A Beginner\u2019s Guide to Running\" class=\"wp-image-23723\" srcset=\"https:\/\/www.runsociety.com\/wp-content\/uploads\/2017\/11\/A-Beginner\u2019s-Guide-to-Running-2.jpg 960w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2017\/11\/A-Beginner\u2019s-Guide-to-Running-2-576x360.jpg 576w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2017\/11\/A-Beginner\u2019s-Guide-to-Running-2-768x480.jpg 768w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2017\/11\/A-Beginner\u2019s-Guide-to-Running-2-864x540.jpg 864w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2017\/11\/A-Beginner\u2019s-Guide-to-Running-2-432x270.jpg 432w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><figcaption class=\"wp-element-caption\">Photo Credit: <a href=\"https:\/\/www.123rf.com\/photo_51512198_women-who-are-working-on-planning-their-meals.html\" target=\"_blank\" rel=\"noopener\" title=\"\">123RF<\/a><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"5-get-the-right-gear\">5. Get the Right Gear<\/h2>\n\n\n\n<p>You\u2019ll be surprised how much of a difference the right gear makes when you\u2019re running. Invest in <a href=\"http:\/\/www.runsociety.com\/opinions\/know-your-feet-know-your-running-shoe\/\" data-type=\"link\" data-id=\"http:\/\/www.runsociety.com\/opinions\/know-your-feet-know-your-running-shoe\/\">proper running shoes<\/a> and consider custom athletic socks for added comfort and support. <\/p>\n\n\n\n<p>The right shoes will provide your feet with the stability you need, while <a href=\"https:\/\/customsocklab.com\/products\/custom-cotton-athletic-socks\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/customsocklab.com\/products\/custom-cotton-athletic-socks\/\" rel=\"noreferrer noopener\">custom athletic socks<\/a> can offer additional cushioning to reduce pressure on your feet as you hit the ground.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"6-run-on-the-treadmill\">6. Run on the Treadmill<\/h2>\n\n\n\n<p>As your body gets stronger you can now begin sprinting on the treadmill. Set yourself a goal to beat every couple of days. When you set yourself goals, you\u2019re that much more determined to become better.<\/p>\n\n\n\n<p><a href=\"http:\/\/www.runsociety.com\/training\/treadmill-running-vs-outdoor-running-whats-the-real-difference\/\" target=\"_blank\" rel=\"noopener noreferrer\">Running on a treadmill<\/a> can be interesting and have many benefits that you might not be aware too.<\/p>\n\n\n\n<figure class=\"wp-block-image alignnone size-full wp-image-23724\"><img decoding=\"async\" width=\"960\" height=\"600\" src=\"http:\/\/www.runsociety.com\/wp-content\/uploads\/2017\/11\/A-Beginner\u2019s-Guide-to-Running-3.jpg\" alt=\"A Beginner\u2019s Guide to Running\" class=\"wp-image-23724\" srcset=\"https:\/\/www.runsociety.com\/wp-content\/uploads\/2017\/11\/A-Beginner\u2019s-Guide-to-Running-3.jpg 960w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2017\/11\/A-Beginner\u2019s-Guide-to-Running-3-576x360.jpg 576w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2017\/11\/A-Beginner\u2019s-Guide-to-Running-3-768x480.jpg 768w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2017\/11\/A-Beginner\u2019s-Guide-to-Running-3-864x540.jpg 864w, https:\/\/www.runsociety.com\/wp-content\/uploads\/2017\/11\/A-Beginner\u2019s-Guide-to-Running-3-432x270.jpg 432w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><figcaption class=\"wp-element-caption\">Photo Credit: <a href=\"https:\/\/www.123rf.com\/photo_23530919_group-of-people-running-on-treadmills.html\" target=\"_blank\" rel=\"noopener\" title=\"\">123RF<\/a><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"7-make-running-social\">7. Make Running Social<\/h2>\n\n\n\n<p>To prevent yourself from getting intimidated in your first run, bring some buddies along for motivation. Not only will they be your cheerleaders but they will also serve as a distraction.<\/p>\n\n\n\n<p>Running is something everyone can do, all you need is physical strength and the willpower.<\/p>\n\n\n\n<p>As a beginner you just need to gather yourself mentally and begin strengthening your body. You\u2019ll notice the improvement in your physical health with each run and once you do a few, you\u2019ll want to do it for life.<\/p>\n\n\n\n<p><em>So what was it that made you start running? How did your first run go? How did you prepare for it? Has your running experience changed with time?<\/em> <em>When you have started running, you can add more fun to it by joining a <a href=\"https:\/\/www.spacebib.com\/collections\" target=\"_blank\" rel=\"noopener\" title=\"\">virtual race<\/a>.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"how-to-start-running-easily\">How To Start Running Easily?<\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1704980163564\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How to start running when overweight?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>If you&#8217;re overweight and looking to start running, the best approach is to take it slow. Begin by just walking for 5 or 10 minutes every day, getting your body accustomed to the activity. Gradually work up to a continuous forward motion for 30 minutes before starting to add some running as well. Doing so will help build your endurance and keep you motivated\u2014two key factors when it comes to successful weight loss!<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1704980167344\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How to start running at 50?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>If you&#8217;re ready to start running at the age of 50, make sure to ease into it. Begin by running for 1 minute at a time, then walking until your breath is recovered. Each week, gradually increase the time spent running while decreasing the time spent walking. It&#8217;s also helpful to do strength training on alternate days in order to supplement your running progress.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1704980175066\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How to start running for beginners?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Picking up running is easy and with some learning, you can know how to run correctly to reduce injuries and maximise your running benefits. Start running by:<\/p>\n<p>1. Give yourself time to get in shape<br \/>2. Strengthen your core first<br \/>3. Try to run in the morning<br \/>4. Eat right<br \/>5. Get the right running gear<br \/>6. Start with running on the treadmill<br \/>7. Run with people<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1704980213587\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">How to start running again?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>If you&#8217;re planning to start running again, aim for three run-walk sessions per week with a rest or cross-training day in between each session. Before initiating any type of running workout, be sure to warm up your muscles and joints with a 10-minute walk or dynamic stretching routine. This will help reduce the risk of getting injured while running and improve your overall performance.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1704980445720\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">What should be the duration of my initial runs when I start running?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Start with 20-30 minute sessions, combining walking and running, and gradually increase the duration over time.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1704980458974\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \"><strong>Should I eat before I start running?<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Have a light, easily digestible snack or meal 1-2 hours before your run to provide energy.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1704980487487\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Can I start running if I am overweight?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Yes, begin at a slow pace and focus on incremental progress. Consult a doctor if you have any health concerns. Running can be a great way to improve overall fitness and health.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1704980530363\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">What\u2019s the best surface for beginners to start running on?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Softer surfaces such as grass or a treadmill are gentler on the joints and ideal for beginners.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>You\u2019ve seen your friends and colleagues sign up for various running events all year around and finally you\u2019ve decided to cave and give it a shot. Congratulations! You\u2019ve made a life-changing decision to start running that will transform your health forever. Those who have a successful run the first time tend to do it again<\/p>\n","protected":false},"author":123,"featured_media":23726,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[10],"tags":[169,162],"class_list":{"0":"post-23578","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training","8":"tag-race-training","9":"tag-running-tips"},"acf":[],"jetpack_featured_media_url":"https:\/\/www.runsociety.com\/wp-content\/uploads\/2017\/11\/A-Beginner\u2019s-Guide-to-Running-thumb.jpg","jetpack_shortlink":"https:\/\/wp.me\/pb2Hix-68i","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/posts\/23578","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/users\/123"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/comments?post=23578"}],"version-history":[{"count":0,"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/posts\/23578\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/media\/23726"}],"wp:attachment":[{"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/media?parent=23578"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/categories?post=23578"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runsociety.com\/wp-json\/wp\/v2\/tags?post=23578"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}