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Want to get into running? Here’s a checklist of everything you need

Did you know that one should prepare to start running? Running is not a simple exercise as people perceive since it involves techniques and willingness. While we watch sportspersons participating in short and long-distance running competitions, we cannot assume that one can just start running. Everyone starts somewhere before becoming an expert. The contestants invest their energy and time in sharpening their skills. It is the best workout to achieve body fitness and improve wellness. As a beginner, an individual should prepare one’s mind and body to engage in the activity. This exercise involves planning, training, and goal setting. The beginner’s guide to running will enable you to comfortably engage in the activity acknowledging the important tips and benefits. Within no time, running becomes a habit as the individual focuses on challenging their mental capacity and body strength to improve their performance.

Credit: Chander R | Source: Unsplash


Planning is the first part of running. One should check their body before the exercise. If the person has injuries or is suffering from a health problem, it is recommended to seek counsel from a medical doctor. But do not be disappointed, technologies like smartwatches and knee support can help in monitoring one’s vital signs and act as pain relievers. Secondly, Attitude is essential in running. Workouts affect mental strength. When you approach the exercise with a positive attitude, you can improve your performance and reach long distances without straining. One may select the best cues and rewards to influence the attitude. Maybe particular music and designated places can get you in the right mood to enjoy the activity. It is important to devise a flexible plan that will endorse the routine to prevent relapse.

You may be overwhelmed with the essential gear needed for running. Do not worry about the lingos and terms thrown around. You need to get a pair of running shoes and apparel. One may ask, ‘What are the best pair of shoes between Nike or Adidas?’ While there may be no simple answer, our feet are different as a pair of shoes may be comfortable for one individual and prickly for another person. You should visit the local store and seek help from the sellers to purchase the best-suited shoe. You should also invest in good apparel depending on the region’s climate. One may purchase running tops, shorts, and pants. Women can get a properly-fitting sports bra and running tights. Avoid sweatpants or shorts in cold weather. The fabric of running apparel absorbs sweat, helps in temperature regulation, and minimizes wind pressure. It is also crucial to be visible by wearing kits with reflective strips to enable other people to notice you.

Credit: Malik Skydsgaard |Source: Unsplash


Beginners start with the basics before engaging in long distances that may strain the body. Remember, one should enjoy the activity by selecting realistic targets. Individuals should avoid the pressure to reach unrealistic distances and get disheartened for failing to achieve their goals. It can be a daunting task to run for long periods. As excited as you are about running, you should set intervals before engaging in long distances. Novices can start by walking around the neighborhood. This activity will give you a detailed map of the surroundings to help mark resting points, health centers, and the people. Walking builds the foundation before running. Later on, one can begin jogging for twenty minutes along with the planned map. They can go at a moderate pace. There is no need to engage in a fast pace since the body is still adapting to the new workout.

When you feel that the body has adjusted, you can begin running. Do not run fast to cover the distance, you are not in a race. Relax your body and maintain your pace. The goal is to enjoy the activity without frustration and tension. Remember to brace your core to prevent falling. The initial days of walking enabled you to capture the terrain to avoid preventable accidents that may cause injuries. Focus on moving your elbows to establish successful coordination between the upper and lower body. This movement will help in stabilizing your core to achieve one’s targets without exhaustion. When fatigued, lift your knees to push one leg forward as the other prepares to launch from the ground. Rest when you feel tired and out of breath. This is not a competition. Running is a process where the body takes time before adjusting. The goal is to build endurance as you increase the distance over time.

Credit: Andrea Piacquadio | Source: Pexels


Studies demonstrate the benefits of running to an individual’s health. This activity improves the cardiovascular and respiratory systems. The heart adjusts to supplying more blood to the organs while the lungs adapt to taking large volumes of air to boost the body's strength. Consistent running assists in stabilizing the blood pressure and improving blood sugar control. The person builds their muscles and bone density during the exercise. The bone and muscles strengthen to promote energy production. Running also reduces stress. It enables one to relax and gather their thoughts. Do not forget to take a healthy balanced diet and plenty of water. The activity alone cannot boost your health without observing nutrition. Your body needs food to gain energy to work out.

Running is a simple process for individuals that consider the aforementioned commendations. You cannot just wake up and hit the road without preparation and planning. The person progresses as he builds the muscles and adapts to the exercise. Go for a medical check-up to identify any health risks and adopt preventative measures. It is important to prioritize one’s health before beginning the process. Invest in good running apparel to help during running. Uncomfortable kits and shoes can cause straining and harm the body. Remember to wash the kits as advised to not cause damage as it will affect the workout. Walk, jog, then run. Allow the body to adjust to the activity. Do not strain yourself to run long distances when not ready. Follow the plan to enhance safety and benefit from the training. Take adequate rest to relax and ponder on the next stages.

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